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