CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) Double-under work
B) 5 Strict Reverse Grip Pull-ups (ring rows, banded, body weight, weighted)
BARBELL
BAR: Deadlift (5@70, 4@75, 3@80, 2@85, 1@90, 1@95, 1@97.5%)
BODY-WEIGHT ONLY
BWM: Metcon (Time)
Partner / For time / 20 cap / 1 works
Row 50 cals | RX+ Bike
10 Bupees
Row 40 cals | RX+ Bike
20 Burpees
Row 30 cals | RX+ Bike
30 Burpees
Row 20 cals | RX+ Bike
40 Burpees
Row 10 cals | RX+ Bike
50 Burpees
WOD
WOD: Metcon (Time)
For time / 15 cap
15 C2B | RX+ Bar Muscle-up
15 Squat Cleans, 155/105 | 135/85
15 Pull-ups | RX+ Ring Muscle-up
15 Hang Power Cleans, 185/135 | 155/95
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
RX – Hand Release Push ups
RX+ Strict Push-ups ( touch chin but not quads)