CrossFit Bartlesville – CrossFit
ACCESSORY
Upper Body Pulling / 5 sets / 10 cap
A) 5 Strict Reverse Grip Pull-ups (rings, banded, body weight, weighted)
B) 5 Bent Over DB Row, heavy as possible
BARBELL
BAR: Back Squat (10×3 @ 75% of 1 RM (w/in last 6 months))
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Tabata Squats | RX+ Barbell Squat Hops, 45/35
Tabata Sit ups | RX+ T2B
Tabata PUsh ups | RX+ HSPU
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
45 Push ups
30 Cals Bike
15 OHS, 95/65 | 75/55
KICKER
KICK: 500m Row (Time)
Max Effort 500m Row