JULY 25, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 5 Reverse Grip Pull-ups

B) Double-under work – 45 seconds

BARBELL

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

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 20

Run 200m

9 Burpees

7/5 Cals Bike

WOD

WOD: Metcon (Time)

For time / 20 cap

45 GHD Sit ups

Run 1600m or Row 2400m

45 Pull-ups | RX+ 15 Bar Muscle-ups

KICKER

KICK: Metcon (Time)

Accum 3 min, OH Hold, 135/95 | 115/75