CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds:

A) 5×5 Bent Over DB Row, you choose the weight

B) 5 Dips: Jumping, Strict, Kipping / Ring , Matador or Box

Barbell Strength

BAR: Back Squat (5×3 @ 82.5%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap

Row 500m

50 Air Squats

25 Push ups

-then

Accumulate 10 minutes in a plank hold

*do 3 burpees each break

*1 second = 1 rep

*scale by sharing the work w/ a partner

WOD

WOD: Metcon (AMRAP – Reps)

AMRAP 15

Double-unders

*do 5 Power Cleans each break, 95/65 | 75/55

*score = total Double-unders

KICKER

KICK: 500m Row (Time)

Max Effort 500m Row