CrossFit Bartlesville – CrossFit
ACCESSORY
3 Sets / 7 cap
A) 4-8 Pistols, 5R/5L
B) 5 Strict Reverse Grip Pull-ups
BARBELL
BAR: Back Squat (5×5 @ 70% of 1 RM from Nov 12th)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20
10 Burpees
20 Cal Row
30 Sit ups | RX+ T2B
40 Lunges
50 Single-unders | RX+ DU’s
WOD
WOD: Metcon (Time)
Partner / For time / 20 cap
100 KBS, 55/35 | 45/25
100 Hang Power Clean, 95/65 | 75/55
75 Burpee Box Jump Over, 20″
75 Front Squats, 75/55/35
100 WBS | RX+ 10’/12′ targets
100 Si t ups | RX+ T2B
KICKER
KICK: 800m Run (Time)
Max Effort 800m Run