CrossFit Bartlesville – CrossFit
ACCESSORY
Balance Work / 9 mins / spend 3 mins on each
A) Pistols or Single leg stand ups
B) Handstand Holds
C) Single-leg Deadlift / https://www.youtube.com/watch?v=77q-AnDVqG0
BARBELL
BAR: One-arm DB Clean & Jerk (1-1-1-1-1-1-1-1-1-1, work to a heavy set)
BODY-WEIGHT ONLY
BWO: Metcon (Time)
4 RFT / 15 cap
50 Lunges | Med Ball Lunges, 20/14/10#
30 Sit ups
10 Burpees
*scale by sharing work w/ a partner or cutting the work in half
WOD
WOD: Metcon (Time)
For time / 15 cap
50 Cal Row
40 KBS, 55/35 | 45/25
30 Med Ball Sit ups | RX+ GHD Sit ups
20 Pull-ups | RX+ C2B
10 Bear Complex 95/65 | 75/55
KICKER
KICK: Metcon (No Measure)
5 Sled Push & Pull, increase load each set