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