CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds:

A) Dumb Bell Row, 5×5 (heavy as possible)

B) Dips, 5×5

BARBELL

BAR: Back Squat (5×2 @ 87.5%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Death by Burpees

Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

WOD

WOD: Metcon (AMRAP – Reps)

5 Rounds:

Max UB Push ups

rest :30

Max UB Hang Power Clean, 95/65 | 75/55

rest :30

Max UB WBS

rest 1 min

KICKER

KICK: 500m Row (Time)

Max Effort 500m Row