CrossFit Bartlesville – CrossFit
ACCESSORY
WARM-UP: Group stretch / Barbell Warm-up
ACCESSORY:
5 Sets: A) 10 DB Row, heavy / B) 5-10 Dips (box, matador, rings / jumping, kipping, strict) / C) Barbell work
BARBELL
BAR: Front Squat (5×2 @ 75%)
Post Nutrition Challenge WOD
PNC: Metcon (Time)
For Time / 15 cap
50 Cal Row
100 Reverse Stationary Lunges
50 Burpees
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / AMRAP 18 / One works
AMRAP 6: 50 Cal Row, then AMRAP Push ups
AMRAP 6: 40 Cals Row, then AMRAP Sit ups
AMRAP 6: 30 Cal Row, then AMRAP Squats
WOD
WOD: Metcon (AMRAP – Reps)
4 Rounds / 20 clock
Max UB KBS, 55/35 | 45/25
Max UB t2B
Max Cals Bike in 1 min
-rest as needed but must complete 4 rounds to be RX
KICKER
KICK: Metcon (Time)
Run 800m