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.