CrossFit Bartlesville – CrossFit

ACCESSORY

3 RFT / 7 cap

A) 5 Wall Squats

B) Handstand Hold Work (kick ups, toggles, holds, walking, etc)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

Tabata Air Squats

Tabata Sit ups

Tabata Single-unders | RX+ Double-unders

Tabata Bike

WOD

WOD: Metcon (Time)

3 RFT / 20 cap

50 Air Squats to Med Ball

7 C2B | RX+ Muscle-ups (any)

10 Hang Power Cleans 155/105 | 135/95

KICKER

KKICK: Metcon (Time)

30 KBS, 70/55/35

20 T2B

10 Burpees