CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 Power Snatch @ 62.5%
B) 5 GHD Sit ups
C) 2 Pistols
BARBELL
BAR: Power Snatch (5×5 @ 62.5%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 18 cap
99 Cal Row | RX+ Cals Bike
66 Sit ups | RX+ GHD Sit ups
33 Burpee Box Jumps, 24/20″ | RX+ Burpee Pull-up
WOD
WOD: Metcon (Time)
3 RFT / 12 cap
30 DU’s | RX+ 30 UB DU’s
20 Pull-ups | RX+ UB Pull-ups
10 Shoulder Press 95/65 | RX+ HSPU
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
Row 500m
-then
AMRAP Front Rack Lunge, 75/55/35