CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Snatch Balance (5×3 @ 80%)

Video Demo:

https://www.youtube.com/watch?v=5OJYtQZ7puQ

ACCESSORY

A) Knees-to-Feet-to-Box, 5×5

Video Demo: https://youtu.be/lF515ijSNgI

B) One-arm Overhead DB Squat

Video Demo: https://www.youtube.com/watch?v=fa_yJa2XwXk

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 20

100 WBS, 14/10/6

100 Step-ups, 20/16″

100 T2P

100 Cals Bike

WOD

WOD: Metcon (Time)

15 cap /

30 Deads, 185/135 | 155/105

30 Cals Bike

30 Back Squat (from the rack) 155/105 | 135/95

30 Pull-ups

30 Push Press, 135/95 | 115/75

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row