CrossFit Bartlesville – CrossFit
ACCESSORY
3 Sets / 7 cap
A) 5 Tire Flips
B) 5 Active Shoulders + 5 Arch to Hollow
BODY-WEIGHT ONLY
BWO: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 15 / 1 works
10 Cal Row | RX+ 10 Cals Bike
5 Burpees
10 Squat Jump to 45# plate | RX+ Box Jumps, 20″
5 Burpees
10 Sit ups | RX+ T2B
* Set up for this workout on the South half of the gym.
WOD
WOD: Metcon (AMRAP – Reps)
For time / 15 cap
AMRAP 3 – Deadlifts 225/155 | 205/135
-rest 2 mins
AMRAP 3 – Hang Squat Clean, 115/80 | 95/65
-rest 2 min
AMRAP 3 – Shoulder Press, 95/65 | 75/55
*Set ups for this workout on the North half of the gym.
KICKER
KICK: Metcon (No Measure)
5 Sled Push & Pull, increase weight each set