CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 5 GH Raise or Reverse Hypers

B) 10 Arch to Hollow or 5 Straight Leg T2B

BARBELL

BAR: Split Jerk (5×3 @ 70%)

Nutrition Challenge WOD

NCW: Metcon (Time)

For time / 15 cap

50 Cal Row

100 Reverse Stationary Lunges

50 Burpees

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

90 Single-unders | RX+ 30 Double-unders

12 Burpees | RX+ 12 Push up + Burpee Combo

WOD

WOD: Metcon (Time)

For time/ 15

50 Burpee Box Jumpmovers, 24/20″

Run 800m

60/45 Cals Bike

KICKER

KICK: 500m Row (Time)

Max Effort 500m Row