CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 Wall Squats
B) Double-under Work
Barbell Strength
BAR: Overhead Squat (5×3 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Any Order / AMRAP
3 mins – max Cals Bike
3 mins – max Air Squats
3 mins – max Single-unders
3 mins – max Sit ups
3 mins – max Cals Row
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 50 Wall Balls 20/14
AMRAP in Time Remaining:
12 Deadlifts 185/135/95
12 Barbell Facing Burpees
-rest 1 min
AMRAP 5:
Buy-In: 50 Wall Balls
AMRAP in Time Remaining:
9 Hang Power Clean 155/105 | 135/95
9 Barbell Facing Burpees
-rest 1 min
AMRAP 5:
Buy-In: 50 Wall Balls
AMRAP in Time Remaining:
6 Shoulder to Overhead, 135/95 | 115/75
6 Barbell Facing Burpees
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3: KBS, 35/25/15