CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 1 min – Handstand Work (holds, push-ups, walking, toggles, descents, etc)
B) 5 Wall Squats
BARBELL
BAR: Power Snatch (5×1 @92.5%)
BODY WEIGHT MOSTLY
BWM1: 1000m Row (Time)
Max Effort 1000m Row
*This is a Top Performance opportunity
-rest as needed, then complete BWM2. You have 20 minutes to complete BWM1 & BWM2.
BWM2: Tabata Bike, 20-10 (Calories)
Tabata Bike, 20-10
20 min cap to complete BWM1 & BWM2.
*Both are Top Performance opportunities.
WOD
WOD: Metcon (Time)
For time / 21-15-9 / 15 cap
Deadlifts, 225/155 | 205/135
GHD Sit ups
*Run 400m after each round
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3:
50 WBS, then AMRAP Burpees