CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds:

A) DB Bent Over Row, 5×5 heavy

B) Dips

BARBELL

BAR: Back Squat (5×3 @ 85%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap

Accum 3 min Deadlift Hold, 135/95 | 115/80

50 Burpees

Accum 3 min Overhead Hold, 95/65 | 75/55

50 Cal Row

Accum 3 min Hang Hold

50 Box Step ups, 24/20″

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1 Squat Clean Thruster, 155/105 | 135/80

3 Push up + Burpee combo over Bar

5 Cals Bike

KICKER

KICK: 500m Row (Time)

Max Effort 500m Row