CrossFit Bartlesville – CrossFit


Upper Body Pulling / 5 Sets

A) 3-5 Strict Reverse Grip Pull-ups

B) 5-10 DB or KB Row

*if you do not have a pull-up bar, consider purchasing a “Stud Bar Pull-up Bar” on Amazon…$137.

I had one of these for years in our garage before starting the CF gym. It is super heavy duty and easy to install.

*Also, consider checking-out a DB or a KB from CFB (details about this option will be released tomorrow) or purchasing a KB & DB to have for your Home WODs.


HW: Metcon (Time)

For time / 20 cap

Run 800m or Bike 2 miles


10 Rounds:

7 Push ups, 9 Squats


Run 800m or Bike 2 miles


KICK: Metcon (Time)

100 Sit ups