CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Split Jerk (5×3 @ 80%)

Video Demo:

https://youtu.be/ElfYPyYWWBs

ACCESSORY

A) Single-arm DB Press in Squat, 5×5

B) Glute Ham Raise, 5×5

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

5 Wall Walks | RX+ 20′ HSW

15 Push ups | RX+ 30 Push-ups

25 Hollow rocks | RX+ T2B

50 Squat Hops | RX+ Box Jumps, 24/20/16″

25 Hollow Rocks | RX+ T2B

15 Push ups | RX+ 30 Push-ups

5 Wall Walks | RX+ 20′ HSW

WOD

WOD: Metcon (AMRAP – Reps)

Partner / 20 cap

Max Cals Row

*Resting partner accumulate Burpees at any time to improve score
Score = cals + burpees

KIKR

KIKR: Metcon (Time)

100 Jump Lunges