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