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