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