CrossFit Bartlesville – CrossFit
ACCESSORY
3-5 Sets:
A) 5-10 DB Row, heavy as possible
B) 5-10 Dips
C) Bar Work
BARBELL
BAR: Front Squat (3×1 @ 90%)
BODY WEIGHT MOSTLY
BWO: Metcon (Time)
3 RFT / 15 cap
Row 500m
30 Med Ball Thrusters, 20/14/10
20 Sit ups
10 Burpees
WOD
WOD: Metcon (Time)
For time / 15 cap
1 Min Handstand Hold
30 Push Press, 95/65 | 75/55
1 Min GHD Hip Extention Hold
30 GHD Hip Ext
1 Min Back Squat Bottom Hold 135/95 | 115/80
30 Back Squats, 135/95 | 115/80
1 Min Hang Hold
30 Pull-ups
KICKER
KICK: Metcon (Time)
30 Burpees
Time starts 1 min after your wod is over.