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