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