CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 Strict Reverse Grip Pull-ups
B) Double-under work
Barbell Strength
BAR: Deadlift (1×5 @ 82.5%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / AMRAP / 1 works
EMOM x 20
7/5 cals Bike
AMRAP Burpees
WOD
WOD: Metcon (Time)
3 RFT / 20 cap
21 Body Weight Deads
Run 800m (the big loop: service road then left up the hill)
KICKER
KICK: 500m Row (Time)
Max Effort 500m Row