CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Snatch Balance (5×5 @ 60%)

**Demo Video:

https://youtu.be/R5IhPB16jug

ACCESSORY

A) Knees to Feet to Box, 5×5

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

B) One-arm DB Overhead Squat, 5×5

**Video Demo: https://youtu.be/1A2Wq0zaM-o

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

Tabata Squats | RX+ Pistols

Tabata Sit-ups | RX+ T2B

Tabata Push-ups | RX+ HSPU

Tabata Single-unders | RX+ DU’s

WOD

WOD: Metcon (AMRAP – Reps)

5 mins – Accum as many seconds as possible Handstand Hold | RX+ Accum as many feet as possible Handstand Walk

5 mins – Max Double-unders

5 mins – Max Cals Bike
Each second of HSH = 1 rep

Each foot of HSW = 1 rep

KIKR

KIKR: 1000m Row (Time)

Max Effort 1000m Row