CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 2 Pistols
B) 5 Strict Reverse Grip Pull-ups
BARBELL
BAR: Clean and Jerk (EMOM x 10)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For Time / 20 cap
Run 1600m (2 laps around the big block)
-then 20 Rounds of:
5 Squats
5 Push-ups
5 Pull-ups
WOD
WOD: Metcon (AMRAP – Reps)
20 minute clock / AMRAP
4 Rounds
1 min – Max Cal Row
Max UB WBS, 20/14/10#
-rest as needed / score = total cals rowed + total WBS
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
RX Sit ups
RX+ T2B