CrossFit Bartlesville – CrossFit

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BARBELL

-Rest or Make-up Bar Work from a day you missed this week or Start your WOD early

M – Snatch

T – Split Jerk

W – Snatch Balance

Th – Back Squat

*5×2 @ 85%

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 Cap /

50 Box Jumps, 24/20/16″

30 WBS

Run 400m or Row 500m

rest 2 mins, then…

2 Rds:

25 Box Js, 24/20/16″

15 WBS

Run 200m or Row 250m

WOD

WOD: Metcon (Time)

7 Rds /

15 KBS, 70/55/35

15 Power Cleans, 95/65 | 75/55

15 Cals Bike

KIKR

KIKR: Metcon (Time)

5 x Sled Push & Pull, 2/1/0