CrossFit Bartlesville – CrossFit
ACCESSORY
A) Double-under work: 10 attempts or 10 anyhow or 10-20 UB or Triple-under attempts
B) Handstand work: kick ups to wall or open space, holds, toggles, walking
BARBELL
BAR: Power Clean (5×5 @ 67.5)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap / Opposing Ladder of work:
40-30-20-10
Row for Cals
10-20-30-40
Bike for cals
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
1 Squat Clean 205/125 | 185/95
2 Rope Climbs
3 Box Jumps, 30/24 | 24/20″
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
KBS, 55/35 | 45/25