CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) GH Raise (scale: flex at hip to shorten lever, push off, pull to parallel only, band across shoulder)

B) 4 Pistols (scale: single leg stand-ups, assisted post or band, roll to single leg stand-up)

BARBELL

BAR: Power Snatch ( 5@60%, 4@70%, 3@80%, 2@85%, 1@ 90%, 1@ 95%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 RFT / 20 cap

400m Overhead Carry, 45/25/15# plate

50 Sit ups

50 Air Squats to med ball

50 Push-ups

WOD

WOD: Metcon (Time)

For time / 15 cap

9 Rope Climbs

15 Bear Complex, 155/105 | 135/80

21 Cals Bike

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

RX Sit ups

RX+ T2B