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