CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets / 15 cap

A) 4 Deadlifts @ 67.5%

B) DB Single-arm Shoulder Press, 5-4-3-2-1

BARBELL

BAR: Deadlift (5×4 @ 67.5%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 15 cap

9 Burpees

450 Single Unders

9 Burpees

45 cals Bike

9 Burpees

WOD

WOD: Metcon (AMRAP – Reps)

For reps / 20 min clock

Run 400m or Row 750m

AMRAP 3: Clean & Jerks 115/80 | 95/65

Run 400m or Row 750m

AMRAP 3: Thrusters 95/65 | 75/55

Run 400m or Row 750m

AMRAP 3: Power Snatch 75/55 | 65/45
Score = total C&J + Thrusters + Power Snatch

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

RX / Peel Back Push-ups

RX+ / Strict Push-ups