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