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