CrossFit Bartlesville – CrossFit

ACCESSORY

3 sets / 7 mins

A) 10 Pistols / Assisted Pistols / Single Leg Stand ups (5R/5L)

B) 5 Strict Reverse Grip PUll-ups

BARBELL

BAR: Back Squat (5×3 @ 80% of 1 RM from 4 weeks ago)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 RFT / 15 cap

40 Air Squats

30 Sit ups | RX+ GHD Sit ups

20 Push ups

10 Ring Rows | RX+ Strict Pull-ups

WOD

WOD: Metcon (Time)

For Time / 15 cap

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatch, 115/80 | 95/65

KICKER

KICK: Metcon (Time)

Overhead Hold, 95/65 | 75/55 – Accum 3 mins

21 Hang Power Cleans

15 Front Squats

9 SHoulder to Overhead