CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5×5 Dumb Bell Row, heavy as possible
B) 10 Dips (box, matador, rings / jumping, strict, kipping)
BARBELL
BAR: Front Squat (5×5 @ 65%, pause each rep)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 RFT / 15 cap
Run 800m or Row 1000m
21 Ring Rows | RX+ Pull-ups
15 Burpees
WOD
WOD: Metcon (Time)
2019 CF Games Workout #10
Ringer 1 / For time / 9 cap
30-20-10 reps of:
Air bike (calories)
Toes-to-rings
-rest 2 mins, then
Ringer 2 / For time / 9 mins
15-10-5 reps for time of:
Burpees
Overhead squats 135/95 | 115/75
KICKER
KICK: Metcon (Time)
Accumulate 3 min OH Hold, 95/65 | 75/55