CrossFit Bartlesville – CrossFit
ACCESSORY
5 Rounds
A) 4 Power Snatch @ 65%
B) 5-10 GHD Sit ups
BARBELL
BAR: Power Snatch (5×4 @ 65%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 RFT / 15 cap
100m OH Carry, 45/25/15#
15 Weighted Sit ups, 45/25/15#
20 Weighted Squats, 45/25/15# (hold anyhow)
WOD
WOD: Metcon (Time)
For time / 15 cap
30 Pull-ups | RX+ 5 Peg board
10 Rope Climb
15 Wall Climb | RX+ 150′ HSW (10’ = 1 rep)
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
RX – Push ups
RX+ – Strict Push ups