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