CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 DB Row, heavy as possible
B) 5 Dips
Barbell Strength
BAR: Back Squat (5×1 @ 92.5%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Partner / For time / 20 cap
100 cals Bike
Every 10 cals:
30 Synchro Squats
20 Synchro Sit ups
10 Synchro Hand Release Push-ups
WOD
WOD: Metcon (Time)
For time / 15 cap
50 Deads
40 HPC
30 F. Squats
20 Push Jerks
10 C2B | RX+ Muscle-ups
*135/95 | 115/75
KICKER
KICK: 500m Row (Time)
Max Effort 500m Row