CrossFit Bartlesville – CrossFit
Accessory
Partner / 3 Sets / 7 cap
A) 12 Buddy Pistols (6 each)
B) 10 Reverse Grip Pull-ups (5 each)
BARBELL
BAR: Deadlift (EMOM x 10, work to a heavy set, not to exceed 80% )
avoid exceeding 80% of your 1 RM
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP / 12 Minute Clock
500 Single-unders | RX + DU’s
*EMOM, 7/5 cals Bike
-then, when 500 SU’s/DU’s are complete…
AMRAP Burpees
*score = total burpees
WOD
WOD: Metcon (Time)
3 RFT / 15 cap
21 Cal Row
15 Thrusters, 95/65 | 75/55
9 T2B
KICKER
KICK: 800m Run (Time)
Max Effort 800m Run