CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 DB Row, heavy as possible
B) 5 Dips (box, matador, rings / jumping, kipping, strict)
BARBELL
BAR: Front Squat (5×5@50% of 1 RM, 2 sec pause at bottom)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP /
Tabata Bike
Tabata Squats
Tabata Push-ups
Tabata Single-unders | RX+ Double-unders
*scale option: share the work w/ a partner
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 15
150 Double-unders
90 Cal Row
30 KBS, 70/55/35#
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
RX – Sit ups
RX+ T2B