CrossFit Bartlesville – CrossFit
ACCESSORY
A) Handstand Attempts & Holds
B) 4 Pistols
BARBELL
BAR: Power Clean (5×3 @ 80% (drop each rep if needed))
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / 1 works / Any order / Continuous Clock
Tabata Squats
Tabata Push-ups
Tabata Sit ups
Tabata Lunges
Tabata Single-unders
*Tabata = 20 seconds of work followed by 10 seconds of rest for 8 rounds
WOD
WOD: Metcon (Calories)
Partner / 18 minute clock
30 Rounds of:
1 Clean & Jerk
1 Power Snatch
1 Thruster
135/95 | 115/75
-then
AMRAP Cals Bike
*score = total cals
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
Wall Ball Shots, 20/14/10