CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets
A) 5 GHD Raise
B) 5 Wall Squats
BARBELL
BAR: Power Snatch (5×3 @ 75%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Partner / 3 Rounds / 20 cap / 1 works
30 Cals Bike
300 Single-unders (equals 100 reps) | RX+ 100 DU’s
50 Russian Med Ball Twists, 20/14/10
WOD
WOD: Metcon (Time)
“The Deb” / 20 cap / For time
Buy in: 66 Burpees
-then
5 Rounds of:
3 Push Press 115/80 | 95/65 | RX+ 3 HSPU
5 T2Post | RX+ 5 T2B
3 Atomic Sit ups, 45/25/15#
5 Pull-ups | RX+ C2B
3 Squat Clean Thrusters 115/80 | 95/65 | RX+ Pistols
-then
Cash out: 66 cal Row
*Happy Birthday Deb Davis…we all want to be like you when we grow up!
*Scale by subtracting your age from Burpees & your age from calories on Rowing. Must do a minimum of 10.
Ex. If u are 26 you will need to do 40 Burpees and 40 cal Row. If u are 59 you will do 10 of each.
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
RX Push-ups
RX+ Strict Push ups