CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5-10 DB Row, heavy as possible
B) 5-10 Dips (box, matador, rings / jumping, kipping, strict)
BARBELL
BAR: Front Squats (5×3 @ 70% of 1 RM, pause on 3rd rep)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / AMRAP
Tabata Bike, 20-10
-then
AMRAP 10
9 Cal Row
21 Lunges
15 Sit ups
-then
Tabata Bike, 10-20
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
30 Kettlebell Swings, 55/35 | 45/25
20 WBS
10 Deadlifts, 185/135 | 155/105
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
Push-ups