CrossFit Bartlesville – CrossFit

ACCESSORY

Bounding Work / 3 sets / 7 cap

A) 1 min – Double-under work

B) 5 Box Jumps

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap

10 Burpees

20 Push ups

10 Burpees

20 Push ups

30 Lunges

10 Burpees

20 Push ups

30 Lunges

40 Sit ups

10 Burpees

20 Push ups

30 Lunges

40 Sit ups

50 Squats

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Burpees

3 Pull-ups | RX+ Strict Pull-ups

1 Squat Clean 155/105 | 135/80 | RX+ Squat Clean Thruster

KICKER

KICK: 500m Row (Time)

Max Effort 500m Row