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