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