CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) Double-under work

B) 5 Strict Reverse Grip Pull-ups

BARBELL

BAR: Overhead Squat (5×5 @ 60% of 1 RM, pause at bottom of each rep)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 15 cap

50 Dips, 20″ box

300 Single-unders

50 Med Ball Step ups, 20″ box

300 Single-unders

50 Med Ball Sit ups

300 Single-unders

* Scale options: share the work w/ a partner or cut all reps in half

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

9 cals Bike

7 Pull-ups

5 Clean & Jerks, 135/95 | 115/75

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3: Push-ups