CrossFit Bartlesville – CrossFit
BARBELL & Accessory
A) Snatch
B) Tire Flip, 5×3
C) One-arm DB Row, 5×5
BAR: Snatch (5×5 @ 50%)
Nutrition Challenge WOD
NCW: Metcon (Time)
3 Rds / 20 cap /
“Nutrition Challenge WOD”
100m Single-arm Farmer Carry, 55/35 | 45/25
50 JJ’s | RX+ DU’s
25 Goblet Squat, 55/35 | 45/25
50 Sit ups | RX+ Sit ups, 45/25/15# plate
100m Run
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 R’s / 20 cap
Row 21 Cals | RX+ 21/15 Cals Bike
15 Sit ups | RX+ T2B
9 Burpees | RX+ 9 Push-up + Strict Burpee Combo
WOD
WOD: Metcon (Time)
17 cap /
50 Weighted GHD SIt ups, 25/15# plate
30 Back Squats (from rack), 155/105 | 135/75
50 GHD Hip Ext 25/15# plate on back
30 Front Squats (from rack), 155/105 | 135/75
50 T2B
*scale as needed
KIKR
KIKR: Metcon (AMRAP – Reps)
tabata Jump Lunges