SEPT 3, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 5 Wall Squats

B) Double-under work

BARBELL

BAR: Overhead Squat (5×2 @ 75%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For Time / 15 cap

40-30-20-10

Cal Row

Push-ups

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

18 Dumbbell Snatches, 50/35/25

15/12 Cals Bike

18 Single Dumbbell Box Step-Ups, 24/20″

6 Chest-to-Bar | RX+ Bar Muscle-ups

KICKER

KICK: Metcon (Time)

30 KBS, 55/35 | 45/25

20 Burpees

10 Cals Bike