CrossFit Bartlesville – CrossFit

ACCESSORY

3-5 Sets:

A) 5 Tire Flips

B) Handstand Hold Work: wall climbs, kick ups, holds, toggles, walking, push-ups, etc

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 30 cap

2 Rounds:

Row 500m

50 Lunges | RX+ Front Rack Lunge, 45/35/15#

Run 400m

40 Sit ups | RX+ GHD Sit ups

Bike 20 Cals

30 Push-ups

WOD

WOD: Metcon (Time)

For time / 30 cap

50 Ring Rows

30 HSPU

Run 1600m

30 Clean & Jerks, 135/95 | 115/75

50 T2B