CrossFit Bartlesville – CrossFit

ACCESSORY

3 Sets / 7 cap

A) 5 Tire Flips

B) 10 Arch to Hollow

BARBELL

BAR: Squat Clean Thruster (3-3-3-3-3, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

AMRAP 15

1 Air Squat | RX+ Med Ball Front Squats, 20/14/10

1 Push-up | RX+ HSPU

1 Sit up | RX+ GHD SIt ups

2 Air Squats | RX+ Med Ball Front Squats, 20/14/10

2 Push-ups | RX+ HSPU

2 Sit ups | RX+ GHD SIt ups

3 Air Squats | RX+ Med Ball Front Squats, 20/14/10

3 Push-ups | RX+ HSPU

3 Sit ups | RX+ GHD SIt ups

etc.

*continue to add 1 rep to each exercise each round / score = total reps

WOD

WOD: Metcon (Time)

Teams of 3 / For time / 18 cap

100 Russian KBS, 35/25/15#

100 Hang Power Snatch, 75/55/35

75 Burpee Box Jump Overs, 20″

75 Front Squats, 95/65/45#

100 WBS

100 T2B

KICKER

KICK: Metcon (No Measure)

5 Sled Push