CrossFit Bartlesville – CrossFit

ACCESSORY

Bounding Work / 10 Sets

A) :30 Double-under work

B) 5 Box or Broad Jumps (emphasis on landing quietly with knees out)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 RFT / 15 cap

Row 1000m (1 rep)

50 Air Squats | RX+ Thrusters 45/30/15# bar

30 Ring Rows | RX+ Pull-ups

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Deadlifts, 225/155 | 205 / 135

10 Cals Bike

KICKER

KICK: Metcon (No Measure)

10 Sled Push & Pull, increase each set