CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 5×10 DB Row, heavy as possible

B) 5-10 Dips

BARBELL

BAR: Front Squats (5×5 @ 60%, pause each rep)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap

50 Cal Row

5 Rounds of Cindy

50 Cal Bike

5 Rounds of Cindy

*1 Rd of Cindy = 5 Pull ups, 10 Push-ups, 15 Air Squats to Med Ball

WOD

WOD: Metcon (Time)

5 RFT / 20 cap

3 Rope Climbs

15 Front Squats, 115/75 | 95/65

60 Double-unders

KICKER

KICK: Metcon (Time)

Max Effort 800m Run

*big loop