CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 GH Raise or Hip Extensions
B) 10 Arch to Hollow or 5 Straight-leg T2B
BARBELL
BAR: Split Jerk (EMOM x 10, 2 @ 72.5%)
Alternate feet each set
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
“The Dallas”
For time / 15 cap
Row 1000m
200m OH Carry, 45/25/15# plate
50 Weighted Sit ups, 45/25/15# plate
30 Burpees to plate
WOD
WOD: Metcon (Time)
“Dances w/ Snatches”, a Song-of-WOD about the legend, Dallas Hindman. Some say Hero and some say The Most Interesting Man in the World, and not Johnathan Goldsmith.
Either way, we honor him on this day of his birth 38 years ago.
For time / 20 cap
100 DU’s
-then
21-15-9
Hang Squat Snatch 75/55/35
Lateral Burpees over Bar
Hang Squat Snatch 95/65/55
Lateral Burpees over Bar
Hang Squat Snatch 115/75 | 95/65
Lateral Burpees over Bar
-then
100 DU’s
KICKER
KICK: Metcon (Calories)
1 min: Max Cals Bike