CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 Single Arm DB Row, heavy as possible
B) 5 Dips (banded, jumping, kipping, strict / box, matador, rings
Barbell Strength
BAR: Back Squat (5×1 @ 90%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Run 100m or Row 200m (1 rep)
20 Reverse Lunges
:30 Plank Hold (1 rep) | RX+ Knee-up Hang Hold
50 Single-unders | RX+ Double-unders
7 Burpees
WOD
WOD: Metcon (Time)
For time / 15 cap
50 cals Bike
100 Push-ups
200 Double-unders
KICKER
KICK: 500m Row (Time)
Max Effort 500m Row