CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) Handstand Work

B) 4 Pistols – assisted: band, post, 12″ box, buddy, roll to stand-up, on a box

BARBELL

BAR: Power Clean (5×2 @ 90%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

Partner / For time / 20 cap

Row 500m while one planks

100 Synchro Air Squats

Run 400m while one holds KB, 70/55/35

75 Synchro Sit ups

Bike 30 Cals while one does Overhead Hold, 45/25/15

50 Synchro Hand Release Push ups

WOD

WOD: Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
20 minute cap

Score = weight amount used for all 3 rounds

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

Row 21 Cals

15 WBS

AMRAP Burpees