CrossFit Bartlesville – CrossFit
ACCESSORY
5 Rounds:
A) 2 Pistols
B) 5 Reverse Grip Pull-ups
Barbell Strength
BAR: Deadlift (1×5 @ 72.5%)
Do 4 warm up sets before attempting the 1×5.
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / AMRAP / 1 works
EMOM x 5
20 Squats, then Max Burpees
-rest 1 min
EMOM x 5
20 Sit ups, then Max Burpees
-rest 1 min
EMOM x 5
20/15 cal Row, then Max Burpees
WOD
WOD: Metcon (Time)
For time / 15 cap
50 Deadlifts
40 Back Squats
30 Power Cleans
20 Shoulder to Overhead
10 Power Snatch
5 Thrusters
155/105 | 135/95
KICKER
KICK: 500m Row (Time)
Max Effort 500m Row