CrossFit Bartlesville – CrossFit
BARBELL
BAR: Snatch (5×3 @ 70%)
ACCESSORY
A) Tire Flips, 5×5
B) Single-arm DB Row, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
75 Sqts to Med Ball
60 Russian twist, 20/14/10# | RX+ T2B
30 Mt Climbrs | RX+ Med Ball Step-ups, 24/20/16″
60 Sit ups | RX+ GHD Sit ups
75 KB Deads, 70/55/35
WOD
WOD: Metcon (Time)
3 Rds / 20 cap
20 Cals Bike
15 Thrusters, 95/65 | 75/55
10 Pull-ups
-rest 3 mins
KIKR
KIKR: Metcon (Time)
9 Burpees
45 Jump Lunges
9 Burpees