CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds

A) Back Squat 5-5-5-5-5

B) 5 Handstand Holds (wall or open space)

BARBELL

BAR: Back Squat (5-5-5-5-5)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 20

5 Air Squats

4 Reverse Lunges

3 Burpees

Run 100m

WOD

WOD: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

KICKER

KICK: Metcon (AMRAP – Reps)

3 Attempts / 5 cap: Max Double-unders

*score = total DU’s for all 3 sets

*If you dont have DU’s yet, work on DU’s for 3-5 mins