CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Thruster (1-1-1-1-1-1-1, work to a heavy set or 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds / 20 cap

100m farmer carry, 55/35 | 45/25

50 JJ’s | RX+ DU’s

25 Goblet Squat, 55/35 | 45/25

50 Sit ups | RX+ Weighted Sit ups, 45/25/15# plate

100m Run
This also the Nutrition Challenge Workout

WOD

WOD: Metcon (Time)

30 Rds / 15 cap

1 Power Clean & Jerk, 115/75 | 95/65

1 Bar Facing Burpee

1 Power Snatch, 115/75 | 95/65

1 Bar Facing Burpee

KIKR

KIKR: 1000m Row (Time)

Max Effort 1000m Row