CrossFit Bartlesville – CrossFit
ACCESSORY
3 Sets / 7 cap
A) 5 GH Raise
B) 5 Bent Over Row, heavy as possible
BARBELL
BAR: 3 Position Snatch (EMOM x 10, work to a heavy set)
Floor, Knee, Pockets
*Squat Snatches
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20 / 1 works
50 Alt Med Ball Sit ups (1 ball)
10 Buddy Sled Push (D&B = 2)
50 Buddy Pistols
10 Cals Bike – Arms only
50 Alt Burpees
10 Junk Yard Dogs (https://www.youtube.com/watch?v=LcxiC-hL0SU)
WOD
WOD: Metcon (AMRAP – Reps)
Partner / EMOM x 20
10 Cal Row
3 Squat Snatch, 95/65 | 75/55
AMRAP Burpees
*score = total burpees
KICKER
KICK: Metcon (Time)
For time
1 min OH Hold, 95/65 | 75/55
1 min Reverse Grip Chin over bar hold
1 min Plank Hold