CrossFit Bartlesville – CrossFit
ACCESSORY
5 Rounds:
A) Single Arm Shoulder Press, 5×5 heavy as possible
B) 5-10 GH Raise
BARBELL
BAR: Overhead Squat (5-4-3-2-1 )
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap
3 Rounds
250 Single-unders
30 Air Squats
-then
3 Rounds
15/10 Cals Bike
25 Push-ups
WOD
WOD: Metcon (Time)
For time / 20 cap
40 Overhead Squats, 75/55 | 65/45
30 Sit ups | RX+ T2B
20 Push-ups
10 Pull-ups | RX+ Strict
40 Front Squats, 95/65 | 75/55
30 Sit ups | RX+ GHD Sit ups
20 Push-ups
10 Pull-ups | RX+ C2B
40 Back Squats, 115/80 | 95/65
30 Sit ups | RX+ Med Ball Sit up 20/14/10
20 Push-ups
10 Pull-ups | RX+ Strict C2B
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
RX – Sit ups
RX+ – T2B