CrossFit Bartlesville – CrossFit
ACCESSORY
3 Sets
A) 5-10 Pistols
B) 5 Strict Reverse Grip Push-ups
BARBELL
BAR: Back Squat (5×5 @ 75% of 1 RM from 3 weeks ago)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap
Row 50 cal
250 Singles-unders
200 Lunges
250 Single-unders
Row 50 cal
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP / 5 Rounds
3 min clock
15 Box Jump Overs, 24/20″
9 Hang Clean & Jerk, 135/95 | 115/75
AMRAP Push-ups
-rest 1 min
Score = total push-ups
KICKER
KICK: 800m Run (Time)
Max Effort 800m Run