NOV 30, 2021

CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Split Jerk (5×2 @ 85%)

ACCESSORY

A) Single-arm Dumbbell Press in Squat, 5×5

B) Glute Ham Raise, 5×5

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

4 Rds / 20 cap

30 WB Thrusters, 20/14/10#

25 Sit ups

Row 500m or Run 400m

WOD

WOD: Metcon (Calories)

5 Rds /

3 min clock

15 Box Jump Overs, 24/20/16″

9 Hang C&J, 135/95 | 115/80

AMRAP Cals Bike

rest 1 min

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row