CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Split Jerk (5×3 @ 70%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

EMOMx21 /

M1 – 10 Medball Squat Clean

M2 – 10 Sit-ups | RX+ 10 T2B or GHD Sit ups or combo

M3 – Max Single-unders | RX+ Double-unders
Score = total Single-unders or Double-unders

WOD

WOD: Metcon (Time)

18 Cap /

50 Push-ups

15 Pull-ups | RX+ 5 Muscle-ups

75 Jump Lunges

30 Deadlift + Hang Squat Clean, 135/95 | 115/80

75 Jump Lunges

15 Pull-ups | RX+ 5 Muscle-ups

50 Push-ups

KIKR

KIKR: Metcon (No Measure)

5xSled Push, 3/2/1