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#