CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 Dumb Bell Row, heavy as possible (5 R / 5 L)
B) 5 Dips (jumping, kipping, strict / box, matador, rings)
Barbell Strength
BAR: Back Squat (5×2 @ 90%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20
:30 second Plank
5 cals Bike
7 Burpees
9 Box Jumps, 20″
WOD
WOD: Metcon (Time)
Partner / For time / 20 cap / 1 works
10 Sled Push, 3/2 (Down & Back = 1)
100 Power Cleans, 135/95 | 115/75
60 Burpees
*if no sleds, start w/ Power Cleans
*scale by making teams of 3
KICKER
KICK: 500m Row (Time)
Max Effort 500m Row