CrossFit Bartlesville – CrossFit
ACCESSORY
Upper Body Pulling /5 Sets
A) 5 Strict Reverse Grip PUll-ups
B) 5 DB Row, heavy as possible or not
BARBELL
BAR: Back Squat (10×1 @ 87.5%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 15
10 Cal Row | RX+ Cal Bike
20 Reverse Stationary Lunges
30 Single-unders | RX+ Double-unders
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
1 Rope Climb
2 CTB | RX+ Muscle-ups (any)
3 HSPU
4 Pistols
5 GHDSU
KICKER
KICK: Metcon (Time)
AMRAP 3: Ground to Overhead, 95/65 | 75/55