CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 GH Raise
B) 5 Wall Squats
BARBELL
BAR: Power Snatch (Power Snatch @ 80% (drop each rep))
BODY-WEIGHT ONLY
BWM: Metcon (Time)
For time / 20 cap
50 cal Row
-rest 2 mins
500 Single-unders | RX+ Double-unders
-rest 2 mins
50 cals Bike
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 KBS, 55/35 | 45/25 | RX+ UB
20 Pull-ups | RX+ UB
10 Shoulder Press 95/65 | 75/55 | RX+ HSPU
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
Push ups