CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
3 Rounds /
100 SIngle-unders | RX+ Double-unders
30 Odd Object Goblet Squats, 35/25/15#
ACCESSORY
You choose:
A) Accessory work: DU’s, Kipping Pull-ups, T2B, Muscle-ups, Rope Climbs, Handstand Work (holds, push-ups, walking)
or
B) Barbell
BARBELL
BAR: Back Squat (1-1-1, then accumulate 20 @ 70%)
3 attempts to find a heavy set. Then accumulate 20 at 70%.
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 RFT / 15 cap
Row 500m
21 Box Jumps Overs, 20/24″
15 Burpees
WOD
WOD: Metcon (Time)
300 Handstand Toggles | RX+ 100 Yard HS Walk
KIKR
KIKR: Metcon (Time)
30 Med Ball Step Ups, 20/24″
20 Pull-ups
10 T2B
5 Cals Bike