CrossFit Bartlesville – CrossFit
ACCESSORY
3-5 Sets:
A) Double-under work
B) 5 PVC Wall Squats + 5 PVC Sotts Press
C) Bar Work
BARBELL
BAR: Overhead Squat (1-1-1-1-1-1-1, find a heavy set or a 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 12 cap
100 Air Squats (touch to a med ball)
Run 800m or Row 1200m
30 Burpees
WOD
WOD: Metcon (AMRAP – Reps)
5 Rds of AMRAP 1:30:
25 DU’s
6 Deadlifts, 225/155 | 205/135
25 DU’s
AMRAP WBS | RX+ HSPU
-rest 1 min
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
KBS, 55/35 | 45/25