SEPT 2, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

3-5 Sets:

A) 5 PVC Wall Squats + 5 PVC Sotts Press

B) Double-under Work

C) Bar Work

BARBELL

BAR: Overhead Squat (3×1 @ 90%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 RFT / 15 cap

50 Lunges

40 Sit ups

30 Push-ups

20 Cal Bike

10 Burpees

WOD

WOD: Metcon (Time)

5 RFT / 18 cap

200m Run

15/12 Cals Bike

9 Handstand Push-ups

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3 – KBS 55/45/35