CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds:

A) 5-10 Handstand Hold Attempts

B) 5 Wall Squats w/ PVC

BARBELL

BAR: Power Snatch (5×1 @ 82.5%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

Tabata Bike (20/10)

-rest 3 mins

4 mins – Max cal Row

-rest 3 mins

4 mins – Box Jump Overs, 24/20″

WOD

WOD: Metcon (Time)

For time / 18 cap

21 Hang Power Snatches, 200m Run

21 Overhead Squats, 200m Run

15 Hang Power Snatches, 200m Run

15 Overhead Squats, 200m Run

9 Hang Power Snatches, 200m Run

9 Overhead Squats, 200m Run

Rx- 95/65 | 75/55

KICKER

KICK: Metcon (Time)

For time: 50 KBS, 55/35 | 45/25