CrossFit Bartlesville – CrossFit

ACCESSORY

Balance Work / 3 sets / 7 cap

A) 10 Single Leg Squats or Single Leg Stand-ups

B) 10 Handstand Hold Attempts

BARBELL

BAR: Deadlift (5-5-5-5-5, increase load each set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

Partner / For Time / 20 cap

Row 50 cals

30 T2Post / RX+ T2B

250 SIngle-unders | RX+ DU’s

30 RIng Rows | RX+ Pull-ups

250 Single-unders | RX+ DU’s

30 T2Post | RX+ GHD Sit ups

Bike 50 cals

WOD

WOD: Metcon (Time)

10 RFT / 20 cap

10 Hang Power Cleans, 95/65 | 75/55

15 WBS

KICKER

KICK: Metcon (AMRAP – Reps)

Max Unbroken American KBS, 35/25/15#