CrossFit Bartlesville – CrossFit
ACCESSORY
Upper Body Pulling / 3 sets
A) 5-10 Strict Reverse Grip Pull-ups or Ring Rows
B) 10 DB Row, heavy as possible
BARBELL
BAR: Back Squat (10×3 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 RFT / 18
60 Single-unders | RX+ 60 DU”s
30 Med Ball Russian Twists, 20/14/10
10 Burpees | RX+ Burpee Pull-up
*scale by sharing work w/ a partner
WOD
WOD : Metcon (AMRAP – Reps)
5 Rounds
Max UB Push-ups
-rest :30
Max UB Hang Power Cleans, 95/65 | 75/55
-rest :30
Max UB WBS, 20/14/10#
-rest :60
KICKER
KICK: Metcon (Calories)
Tabata Bike 10-20
(10 seconds work followed by 20 seconds rest for 8 rounds)