CrossFit Bartlesville – CrossFit
ACCESSORY
3-5 Sets:
A) 5 DB Row, heavy as possible
B) 5 -10 Dips (box, matador, rings / strict, kipping, jumpin)
C) Barwork
BARBELL
BAR: Front Squat (5×1 @ 85%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / AMRAP 20
Row 1000m
200 Lunges
10 Sled Push 3/2/1
AMRAP Burpees
*score = total burpees
WOD: Metcon (Time)
For time / 20 cap
50/35 Cals Bike
:45 sec Overhead Hold 95/65 | 75/55 | RX+ 25′ Handstand Walk
50 Power Cleans 135/95 | 115/75
:45 sec Overhead Hold | RX+ 25′ Handstand Walk
50 Double-unders
:45 sec Overhead Hold | RX+ 25′ Handstand Walk
50 Sit ups | RX+ 50 GHD Sit-ups
:45 sec Overhead Hold | RX+ 25′ Handstand Walk
WOD
KICKER
KICK: Metcon (Time)
100 Sit ups