CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) Double-under work
B) 5 Strict Reverse Grip Push ups
BARBELL
BAR: Overhead Squat (5×5 @ 50% of 1 RM, pause at the bottom each rep)
BODY WEIGHT MOSTLY
BWM: Metcon (Distance)
Partner / 20 cap
Row as far as possible
WOD
WOD: Metcon (Time)
For time / 15 cap
45 GHD Sit ups
9 Pull ups | RX+ 3 Bar MU’s
30 Thrusters 95/65 | 75/55
15 Pull ups | RX+ 5 Bar MU’s
15 Cals Bike
21 Pull ups | RX+ 7 Bar MU’s
KICKER
KICK: Metcon (Time)
Run 800m