CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds:

A) 5-10 GHD Sit ups

B) 5-10 Arch to Hollow work

Barbell Strength

BAR: Back Squat (5×3 @ 80%)

Post Nutrition Challenge WOD

PNCW: Metcon (AMRAP – Reps)

Partner / AMRAP 20

Row 2000m

100 Air Squats to Med Ball

AMRAP Burpees

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 15 cap / 40-30-20-10

Bike cals

Hand Release Push-ups | RX+ Strict Push-ups

WOD

WOD: Metcon (Time)

3 RFT / 15 cap

9 Hang Squat Clean 155/105 | 135/95

15 Pull-ups

21 Box Jumps, 24/20″

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 2 – Burpees