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