CrossFit Bartlesville – CrossFit
ACCESSORY
Upper Body Pulling / 5 Sets
A) 5 Strict Rev Grip Pull-ups
B) 5 DB Row, heavy
C) Bar Prep Work
HOME WOD
HW: Metcon (Time)
3 RFT / 20 cap
40 Lunges
30 Sit ups
20 Hand Release Push-ups
BARBELL
BAR: Back Squat (5@70, 4@75, 3@80, 2@90, 1@95)
BODY-WEIGHT ONLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
5 Air Squats
:30 ssecond Plank hold = 1 rep
4 Reverse Lunges
:30 second Hang hold = 1 rep
3 Burpees
Run 100m = 1 rep
WOD
WOD: Metcon (Time)
For time / 18 cap
21 Deadlifts, 225/155 | 205/135#
21 Cals Bike
100 Double-unders
15 Deadlifts, 225/155 | 205/135#
15 Cals Bike
100 Double-unders
9 Deadlifts, 225/155 | 205/135#
9 Cals Bike
100 Double-unders
KICKER
KICK: 500m Row (Time)
Max Effort 500m Row