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