CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) :30 Double-under work

B) 5 Strict Rev Grip Pull-ups

Barbell Strength

BAR: Deadlift (1-1-1-1-1 (work to a heavy set or a 1 Rep Max))

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

5 Rounds / AMRAP

3 min Clock

100 Single-unders

20 Air Squats

AMRAP Push-ups

-rest 1 min

WOD

WOD 1: 1000m Row (Time)

Max Effort 1000m Row
WOD 1 of 2 / This is a Top Performance opportunity.

When finished, rest as needed & proceed to WOD 2.

You have 20 minutes to complete WOD 1 & WOD 2.

WOD

WOD 2: 800m Run (Time)

Max Effort 800m Run
This is a Top Performance opportunity.

The official 800m route is:

1. start near the opening of the garage door of unit #14

2. run South out of the parking lot & turn right

3. turn left on the service road parallel to Hwy 75

4. run to the end of the block & turn left

5. run up the hill to the end of the block & turn left

6. run down the hill to the end of the block & turn left

7. run back to the start

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

RX – Hand Release Push ups

RX+ – Strict Push ups