CrossFit Bartlesville – CrossFit

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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