CrossFit Bartlesville – CrossFit
BARBELL
1) Make-up
M – Back Squat
W – Squat Snatch
Th – Split Jerk
F – Snatch Balance
*all 5×3 @ 80%
or…
2) Start WOD early
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOMx24 /
M1: 100m run
M2: 20 Stationary Lunges
M3: AMRAP burpees
WOD
WOD: Holbrook (10 Rounds for time)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
*115/80 | 95/65
**There is NO TIME CAP on Hero wods
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 20/10