CrossFit Bartlesville – CrossFit
BARBELL
BAR: Snatch Balance (5×2 @ 85%)
ACCESSORY
A) Box Jump, 5-4-3-2-1
B) Plate Flip, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 Cap /
25 Burpees
50 Lunges
100 Mt Climber’s
50 Lunges
25 Burpees
WOD
WOD: Metcon (Time)
20 Cap /
50 Alt Single-arm Power Snatch, 50/35/25
40 Cal Row
30 T2B
20 Deadlifts, 225/155 | 205/135
10 Cals Bike
20 Deadlifts, 225/155 | 205/135
30 T2B
40 Cal Row
50 Alt Single-arm Power Snatch, 50/35 /25
KIKR
KIKR: Metcon (Calories)
1 min – Max Cals Bike
-rest 1 min
1 min – Max Cals Bike