NOV 5, 2021

CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Squat Snatch (5×5 @ 60%)

ACCESSORY

A) Tire Flip, 5×3

B) One-arm Dumb Bell Row, 5×5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 /

20/15 Cals Row

20 Box Jumps, 24/20/16″

20 KBS, 45/35/25#

WOD

WOD: Metcon (Time)

10 cap /

30 Ground to Overhead, 115/75 | 95/65

30 Burpees

30/24 Cals Bike

KIKR

KIKR: Metcon (AMRAP – Reps)

Max Unbroken Jump Lunges