CrossFit Bartlesville – CrossFit
ACCESSORY
5 Rounds:
A) DB Single-arm Shoulder Press, 5-4-3-2-1
B) 4 Pistols
Barbell Strength
BAR: Deadlift (1×5 @ 75%)
Do 4 warm up sets before attempting 1×5 @ 75%
BODY-WEIGHT ONLY
BWM: Metcon (Time)
For time / 15 cap
90 Reverse Lunges
75 Sit ups
60 Push-ups
45 Cal Row
30 Burpees
15 Ring Rows
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 18
55 Cal Row
55 KBS, 55/35 | 45/25
55 Burpees
55 Power Cleans, 135/95 | 115/75
AMRAP T2B
KICKER
KICK: 500m Row (Time)
Max Effort 500m Row