CrossFit Bartlesville – CrossFit
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