CrossFit Bartlesville – CrossFit
BARBELL
BAR: Overhead Squat (5×3 @ 72.5%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 24 cap
10 cals Bike | RX+ Arms only
20 Burpees | Push-up + Burpee Combo
30 Box Jumps, 24/20″
40 Ring Rows | RX+ Pull-ups
50 Cal Row
60 Push ups | 4/2″ Deficit Hand Release
70 Sit ups | RX+ GHD Sit ups
80 Squats
90 Lunges
WOD
WOD: Metcon (Time)
4 RFT / 15 cap
1 Lap (around bldg) Single-arm Farmers Carry, 70/55/35
15 Deadlifts, 50% of 1 RM
9 Hand Stand Push-ups
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3 – KBS, 35/25/15