CrossFit Bartlesville – CrossFit
ACCESSORY
3-5 Sets:
A) 5 Strict Reverse Grip Pull-ups
B) 4 Pistols or Single-leg Stand ups
C) Bar Work
Barbell Strength
BAR: Shoulder Press (5×1 @ 85%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP 15:
Row 50 Cal
40 Push-ups
30 Ring Rows | RX+ Pull-ups
20 Burpees
10 Wall Climbs | RX+ HSPU
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
30 Strict Press, 95/65/35
30 Back Squat, 135/95/65
30 Deadlifts, 185/135/95
*no racks / one bar
KICKER
KICK: 800m Run (Time)
Max Effort 800m Run