CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) Double-under work: 10 Attempts or 10 anyhow or 10-30 unbroken

B) 5 Reverse Grip Pull-ups

BARBELL

BAR: Deadlift (1×2 @ 90%)

If you have not been following this deadlift cycle, do 5×5 @ a weight that is challenging but doable (60-70% of your 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Calories)

Teams of 3 / 24 cap / 1 works

10 Sled Push, 3/2/1

-then

10 Rounds

15 KBS, 55/35/25#

12 WBS, 20/14/10#

9 Burpees

-then

AMRAP Cals Bike

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Row 21 Cals

15 Box Jumps, 24/20″

9 Power Cleans, 135/95 | 115/75

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

Burpees