SEPT 18, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

3-5 Sets:

A) 10 DB Row, heavy as possible

B) 5-10 Dips

C) Bar Work

BARBELL

BAR: Front Squat (5×2 @ 80%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

5 Rounds:

2 Min Clock

15/12 Calorie Row

10 Ring Rows

Max Burpees

Rest 60 seconds b/w rounds

WOD

WOD: Metcon (AMRAP – Reps)

5 Rounds:

2 Minute Clock:

10/7 Cal Bike

10 T2B

Max Wallballs, 20/14

Rest 60 seconds b/w rounds

KICKER

KICK: 800m Run (Time)

Max Effort 800m Run