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