APRIL 29, 2019

CrossFit Bartlesville – CrossFit

BARBELL

BAR: Deadlift (1×5 @ 77.5%)

Do 4 warm up sets before attempting 1×5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Box Jumps or Step ups, 24/24″

10 Sit ups | RX+ T2B

20 Lunges | RX+ OH Med Ball Lunge, 20/14/10

WOD

WOD: Metcon (AMRAP – Reps)

AMRAP 15

90 Double-unders

75 WBS (7 Burpees every break)

60 Cal Row

AMRAP Pull-ups

KICKER

KICK: 500m Row (Time)

Max Effort 500m Row