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