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