CrossFit Bartlesville – CrossFit
BARBELL
***Rest Day or Make-up Day or Start Your WOD early***
M – Squat Snatch
T – Split Jerk
W – Snatch Balance
Th – Back Squat
*5×5 @ 50% for all
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
10 Squats
10 Push-ups
100m Run
10 Ring Rows | RX+ Pull-ups
10 Burpees
WOD
WOD: Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20″
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
*Scale by sharing the work w/ a partner
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 10-20