CrossFit Bartlesville – CrossFit

ACCESSORY

3 Sets/ 7 cap

A) 5 Tire Flips

B) 5 Arch to Hollow or Straight Leg T2B

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

Partner / AMRAP 20 / 1 works

100 Cals Bike

100 Alt Med Ball Sit ups, 14/10/6

100 Box J’s or Step ups, 20″

AMRAP Burpees

*score = total burpees

WOD

WOD: Metcon (AMRAP – Reps)

AMRAP 5:

21 Cal Row

15 Burpees

9 Deadlifts 225/155 | 205/135

-Rest 2 Min

AMRAP 5:

15 Cal Row

15 Burpees

15 Front Squats 135/95 | 115/75

-Rest 2 Min

AMRAP 5:

9 Cal Row

9 Burpees

9 Shoulder Press 95/65 | 75/55

KICKER

KICK: Metcon (No Measure)

5 Sled Push & Pull, 3/2/1