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