CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds:

A) 5 GHD Sit ups

B) 5 Arch to Hollow + 3-5 Strict Reverse Grip Pull-ups

BARBELL

BAR: Back Squat (5×5 @ 70%)

BODY-WEIGHT ONLY

BWM: Metcon (Time)

For Time / 20 cap

Row 1000m

Run 800m (big loop)

Bike 50 cals

WOD

WOD: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
135/95 | 115/75

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 90 seconds: Burpees