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