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