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