CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 Strict Reverse Grip Pull-ups (banded, ring rows, weighted)
B) Double-under work
BARBELL
BAR: Deadlift (1×1 @ 95%)
BODY WEIGHT MOSTLY
BWM1: Metcon (AMRAP – Reps)
10 min clock /
As many attempts as desired in 10 minutes of:
Max Single-unders | RX+ UB Double-unders
*RX+ is a Top Performance opportunity
20 minutes to complete BWM 1, BWM 2 & BWM 3
BWM2: Metcon (AMRAP – Reps)
5 min clock /
Max Push-ups | RX+ UB Handstand Push-ups
*Max total push-ups or Max UB HSPU
*RX+ is a Top Performance opportunity
20 minutes to complete BWM 1, BWM 2 & BWM 3
BWM3: Metcon (AMRAP – Reps)
5 min Clock /
Max Pull ups | RX+ Max UB Pull-ups
*Max total pull ups or Max UB HSPU
*RX+ is a Top Perfrormance opportunity
20 minutes to complete BWM 1, BWM 2 & BWM 3
WOD
WOD: Metcon (Time)
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean, 115/75 | 95/65
Cals Bike
KICKER
KICK: Metcon (Calories)
1 Minute Max Effort Cals Bike