JULY 5, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 5 DB Row, heavy as possible

B) 5 Dips

Barbell Strength

BAR: Back Squat (5@60, 4@70, 3@80, 2@90, 1@95%)

BODY-WEIGHT ONLY

BWM: Metcon (Time)

2 RFT / 15 cap

30 Box Step ups, 24/20″

60 Cal Row

90 Single-unders | RX+ Double-unders

WOD

WOD: Metcon (Time)

For time / 15 cap

21-15-9

Squat Snatch 95/65 | 75/55

GHD Sit ups

Burpees

KICKER

KICK: Metcon (Calories)

1 minute Max Effort Cals Bike