CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 GH Raise
B) 5R/5L Single-arm Shoulder Press, Heavy as possible
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 18 cap / Any order
100 Lunges | KB Box (20′) Step ups, 55/35 | 45/25
75 Cal Row | 250 Double-unders
50 Ring Rows | RX+ Pull-ups
WOD
WOD: Metcon (Time)
For time / 12 cap
40 GHD Sit ups
30 Push Press 135/95 | 115/75 |RX+ HSPU
20 Single Leg Stand ups, 12″ box | RX+ Pistols
10 C2B | RX+ Bar Muscle-ups
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3:
RX – Sit ups
RX+ – T2B