CrossFit Bartlesville – CrossFit
ACCESSORY
3-5 Set:
A) Handstand Holds (wall or free standing)
B) 5 Tire Flips (strong man & oly style)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 30 cap
Run 800m
-then
5 Rounds of:
10 Cal Row
20 Burpees
30 Air Squats
-then
Run 800m
WOD
WOD: Metcon (Time)
10 RFT / 30 cap
1 Rope Climb | RX+ Legless
3 C2B Pull ups | RX+ Bar Muscle-ups
5 Hang Squat Cleans 135/95 | 115/75
7 Cals Bike
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
Sit ups | RX+ T2B