CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 5 Strict Reverse Grip Pull-ups
B) 4 Pistols or Single-leg stand
BARBELL
BAR: Shoulder Press (5×3 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Partner / For time / 20 cap
5 Partner Sled Push, D&B = 1
50 Synchronized Lunges
10 Rope Climbs
40 Synchro Sit ups
10 Wall Climbs
30 Synchro Burpees
WOD
WOD: Metcon (Time)
For time / 15 cap
10 Rds of Cindy (5 pull ups, 10 push ups, 15 squats)
50 Cal Row
30 Power Snatches, 115/85 | 95/65
KICKER
KICK: Metcon (Calories)
Tabata Bike, 10-20