CrossFit Bartlesville – CrossFit
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