CrossFit Bartlesville – CrossFit
Accessory
Balance Work / 5 Sets / 7 cap
A) 5-10 Pistols or Single-leg Sit-to-Stands
B) 5-10 Handstand Hold Attempts
BARBELL
BAR: Back Squat (20 Unbroken @ 50% of 90% of 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
Row 750m
90 Squats
Row 500m
60 Sit-ups | RX+ T2B
Row 250m
30 Burpees
WOD
WOD: Metcon (Time)
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Deadlift
Hang Squat Clean
Push Press
115/80 | 95/65
KICKER
KICK: Metcon (Calories)
Tabata Bike: 10 sec work, 20 sec rest x 8 rds