CrossFit Bartlesville – CrossFit
ACCESSORY
Upper Body Pulling / 5 Sets
A) 5 Strict Reverse Pull-ups
B) 5 DB Row, heavy
BARBELL
BAR: Back Squat (10×2 @ 85%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 RFT /
Row 500m | RX+ Bike 33 cals
-rest 3 minutes
*score = time to complete 3 rounds including mandatory rest time
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 9
Max reps WBS
*Every minute, starting at 1:00, do 5 Deadlifts, 225/ 155 | 205/135
KICKER
KICK: Metcon (No Measure)
5 Sled Push & Pull, increase load each set