CrossFit Bartlesville – CrossFit
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
41 min clock / Scale by sharing the work w/ a partner
AMRAP 13:
Run 400m
-then AMRAP
5 cal Bike
7 Burpees
9 Reverse Lunges | RX+ Pistols
-rest 1 min
AMRAP 13:
Run 400m
-then AMRAP
21 Cal Row
15 Sit ups | RX+ T2B
9 Ring Rows | RX+ Pull-ups
-rest 1 min
AMRAP 13:
Run 400m
-then AMRAP
33 Single-unders | RX+ DU’s
7 Push-ups | RX+ HSPU
11 Box Jumps or Step ups, 24/20″ | RX+ Front Rack Step Ups, 24/20″, 45/35/15# bar
WOD
WOD: Metcon (Time)
For time / 40 cap / Scale by sharing the work w/ a partner / Alleviate a potential bottle neck on B by starting with B, then C or whatever combination works best for the class
A) 5 Rounds / start on north end of parking lot…
100m KB Single-arm OH Carry
200m Sprint (run a straight line the length of the parking lot vs. rounding the ends)
100m KB Single-arm Farmer Carry
*55/35 | 45/25#
-then
B) 10 Rounds
1 Sled Push & Pull 4/3/2
3 Rope Climb
5 Pull-ups | RX+ 3/2 MU
-then
C) 45 Back Squat, 135/95 | 115/80
30 Front Squats, 115/80 | 95/65
15 Overhead Squats, 95/65 | 75/55
*Do 10 Burpees each break during a set