CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) 3 Tire Flips
B) Handstand Hold Work
C) 6 Pistols
BARBELL
BAR: Shoulder Press (5×3 @ 67.5%)
Nutrition Challenge WOD
NCW: Metcon (Time)
For time / 15 cap
50 Cal Row
100 Reverse Stationary Lunges
50 Burpees
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / Teams of 2-3 / 20 cap
15 Sled Push, 2/1 (d&b =1)
60 Ring Rows | RX+ Pull-ups
45 Synchro Burpees
60 Cals Bike
15 Sled Push
WOD
WOD: Metcon (AMRAP – Reps)
4 Rounds / 20 minute clock
1 min – Max Double-unders
then
Max UB Thrusters, 95/65 | 75/55
-rest as needed
*score = total cals + thrusters
**must complete 4 rounds to be RX
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
KBS, 35/25/15