CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 8 DB Row, heavy as possible

B) 10 Dips: box / matador / rings

BARBELL

BAR: Front Squat (5×5 @ 55%, pause each rep)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap

66 Push-ups

Row 66 cal

66 Med Ball Sit-ups | RX+ T2B

WOD

WOD: Metcon (AMRAP – Reps)

AMRAP 15

1 Burpee

1 Clean & Jerk

1 Box Jump, 24/20

*135/95 | 115/75

*add 1 rep per round (round 2 = 2 reps of each / 2 Burpees + 2 C&J + 2 Box Jumps, round 3 = 3 reps of each, etc.

KICKER

KICK: Tabata Bike, 20-10 (Calories)

Tabata Bike, 20-10