CrossFit Bartlesville – CrossFit
BARBELL
BAR: Snatch Balance (5×3 @ 70%)
Video Demo:
https://youtu.be/N104_Axxp9g
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: Video Demo: https://youtu.be/1A2Wq0zaM-o
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
90 Squats to Med Ball
60 Burpees | RX+ Strict Burpees
30 Cals Bike
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
9 GHD Sit ups
15 Hang Squat Cleans, 95/65 | 75/55
21 Cal Row
KIKR
KIKR: Metcon (Time)
90 Kettle Bell Swings, 55/35 | 45/25#