DEC 2, 2021

CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Back Squat (5×2 @ 85%)

ACCESSORY

A) Knees-to-Feet-to-Box, 5×5

B) 1 Arm DB Overhead Squat, 5×5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

5 Rds /

M1 – 12/10 cals bike

M2 – 9 Brps

M3 – AMRAP Jump Lunge

-rest 1 min

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 WBS, M – 14#/Ceiling, W – 10#/12′

10 Power Snatch, 95/65 | 75/55

5 Cals Bike

KIKR

KIKR: Metcon (Distance)

1 min – Row max meters

-rest 1 min

1 min – Row max meters