CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 5 DB Row, heavy as possible

B) 5 Dips (box, matador, rings)

Barbell Strength

BAR: Back Squat (1-1-1-1-1, work to a heavy set or a 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time/ 12 cap

50 Push-ups

Run 800m or Row 1200m

50 Ring Rows | RX+ 50 Pull-ups

WOD

WOD: Metcon (Time)

For time / 15 cap

33 Overhead squats, 95/65 | 75/55

33 Front Squats, 115/80 | 95/65

33 Back Squats, 135/95 | 115/75

*Run 200m each break during a set

KICKER

KICK: 500m Row (Time)

Max Effort 500m Row