AUG 14, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

5 sets:

A) 5 DB Row, heavy as possible

B) 5-10 Dips

BARBELL

BAR: Front Squat (5 x 3 @ 67.5%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap

Run 800m

100 Squats

50 Burpees

WOD

WOD: Metcon (Time)

10 RFT / 20 cap

10 WBS

10 Hang Power Cleans, 135/95 | 115/75

KICKER

KICK: Metcon (Time)

Accumulate 3 minutes:

Overhead Hold, 135/95 | 115/75