CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) Double-under work (10 attempts, 10 anyhow, 10+ unbroken)
B) 5 strict reverse grip pull-ups
BARBELL
BAR: Deadlift (1×2 @ 92.5%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 18 cap
25 Med Ball Sit ups, 20/14/10#
50 Med Ball Step ups, 24/20″
500 single-unders
50 Med Ball Step ups, 24/20″
25 Med Ball Sit ups, 20/14/10#
WOD
WOD: Metcon (Time)
For time / 18 cap
75 KBS, 55/35 | 45/25
25 GHD Sit ups
50 Cal Row
25 GHD Sit ups
75 KBS, 55/35 | 45/25
KICKER
KICK: Metcon (Calories)
1 min – Max Effort Cals Bike