DEC 26, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

3 Sets / 7 cap

A) 5 Wall Squats

B) Handstand Hold Work: Wall, Partner, Open Space

BARBELL

BAR: Front Squat (5-5-5-5-5)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

4 Rounds / 18 cap

Row 500m

15 Burpees

10 Ring Rows | RX+ Pull-ups

WOD

WOD: Metcon (Time)

Partner / Synchronized DT / 15 cap

5 RFT

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

115/75# | 95/65#

KICKER

KICK: Metcon (Time)

30 KBS, 55/35 | 45/25

20 T2B

10 Burpees