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)