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