CrossFit Bartlesville – CrossFit
ACCESSORY
Balance Work: 5 Sets / 10 cap
A) 10 Single-leg Squats or Sit to Stands (5R/5L)
B) 10 Handstand Hold Attempts or :60
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Any Order
AMRAP 10 – Max Cal Row
-then
EMOM x 10 – :30 plank, then AMRAP Air Squats
-then
AMRAP 10 – Max Cal Bike
-then
EMOM x 10 – :30 hang hold, then AMRAP Push-ups
Scale by sharing the work w/ a partner.
WOD
WOD: Metcon (Time)
For time / 40 cap
2 min – OH Hold, 115/75 | 95/65
20 T2B
30 Power Cln & Jerk + Thruster, 115/75 | 95/65
40 GHD Sit ups
50 WBS | RX+ 2-for-1 WBS
40 T2B
30 Pwr Snatch + OHS, 115/75 | 95/65
20 GHD Sit ups
10 Wall Walks
Scale by sharing the work w/ a partner.