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