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