CrossFit Bartlesville – CrossFit
ACCESSORY
3-5 Sets:
A) 5 Wall Squats w/ PVC + 5 Sotts Press
B) Double-under Work
C) Bar Work
BARBELL
BAR: Overhead Squat (5×2 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap
40 Cal Row – 10 Cal Bike
30 Cal Row – 20 Cal Bike
20 Cal Row – 30 Cal Bike
10 Cal Row – 40 Cal Bike
* Scale by sharing work w/ a partner
WOD
WOD: Metcon (Time)
5 RFT / 20 cap
20 KBS, 55/35/25#
20 Box Jumps, 24/20″
30 Double-under
KICKER
KICK: Metcon (Time)
100 Push-ups