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