CrossFit Bartlesville – CrossFit
ACCESSORY
3 Sets / 7 cap (work w/ a partner)
A) 5 HS Kick ups &/or Holds
B) 5 Wall Squats
BODY-WEIGHT ONLY
BWO: Metcon (Time)
Partner / 15 cap / 1 works
30 Burpees
50 Sit ups
Plank Hold – Accumulate 5 mins.
50 Sit ups
30 Burpees
—–
RX+ Go solo
WOD
WOD: Metcon (Time)
5 RFT / 12 cap
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
95/65 | 75/55 | RX+ 115/75 | 95/65
KICKER
KICK: Metcon (Time)
AMRAP 3
10 Pull-ups
20 KB Swing, 70/55 | 55/35#
30 Front Squats, 95/65 | 75/55