CrossFit Bartlesville – CrossFit

ACCESSORY

Bounding Work / 5 Rounds

A) 5 Vertical Jumps, increase height each set

B) :60 – Double or Triple unders

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

AMRAP 15

50 Cal Row

50 Goblet Squats, 35/25

50 Sit ups | RX+ GHD Sit ups

50 Box Jumps or Step ups, 20″

-then

AMRAP Burpees

WOD

WOD: Metcon (AMRAP – Reps)

5 Rounds

3 minute clock:

50 Double-unders

10 Clean & Jerks, 135/85 | 115/65

AMRAP Cals Bike

-rest 2 mins

KICKER

KICK: Metcon (Time)

Run 800m

21 Cals Bike

15 Burpees