CrossFit Bartlesville – CrossFit
ACCESSORY
5 Rounds:
A) :30 Handstand Hold Work
B) 5 Wall Squats
BARBELL
BAR: Power Clean (5@70%, 4@75%, 3@80%, 2@85%, 1@90%, 1@95%)
BODY-WEIGHT ONLY
BWM: Metcon (Time)
4 RFT / 15 cap
50 Stationary Lunges
30 Sit ups
10 Burpees
*scale options: share the work w/ a partner or reduce the reps by 50%
WOD
WOD: Metcon (AMRAP – Reps)
5 Rounds / 20 clock
1 min Max Cals Bike
Max Effort UB KBS, 55/35 | 45/25
*Rest as needed but must complete 5 rounds to post an RX score.
*score = total cals + total KBS
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3: WBS