JUNE 13, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Set:

A) Handstand Work

B) Wall Squats

BARBELL

BAR: Power Snatch (5×1 @ 87.5%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap

Run 1600m (1 rep) or Row 2500m

10 Burpees

Run 800m (5 reps) or Row 1250m

15 Burpees

Run 400m (10 reps) or Row 625m

20 Burpees

Run 200m (20 reps) or Row 300m

WOD

WOD: Metcon (Time)

For time / 10 cap

45 Thrusters 95/65 | 75/55

45 Pull-ups

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3:

Push ups