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