CrossFit Bartlesville – CrossFit

ACCESSORY

Squat Therapy / 5 sets

A) :20 Goblet Squat Hold, heavy

B) 5 Wall Squats

BARBELL

BAR: Back Squat (20 Unbroken reps @ 40% of 90% of your 1 RM)

BAR: Power Snatch + Overhead Squat + Hang Squat Snatch (1-1-1-1-1-1-1, increase load each set)

BODY WEIGHT MOSTLY

BWM: Metcon (Distance)

Partner / 20 cap / 1 works

Row as far as possible

WOD

WOD: Metcon (Time)

Partner / For time / 20 cap

10 Sled Push, 3/2/1

60 PUll ups

90 WBS

120 KBS, 55/35 | 45/25

150 Sit ups

KICKER

KICK: Metcon (Time)

For time:

30 Burpees