CrossFit Bartlesville – CrossFit

BARBELL

BAR: Bear Complex (EMOM x 10, work to a heavy set)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rounds / 20 min cap

Max Effort 500m Row

-rest as needed b/w sets

*score = combines time for each round not including rest time

Example: Rd 1 – 2:05, Rd 2 – 2:15, Rd 3 – 2:30 / Score = 6:50

RX+ / 5 Rounds / 20 cap

Max Effort 20 Cal Bike

WOD

WOD: Metcon (Time)

Partner / For time / 20 cap / 1 works

10 Sled Push, 3/2/1

*30 Synchro Burpees

60 Ring Rows

90 WBS

120 KBS, 55/35/25

150 Lunges

KICKER

KICK: 800m Run (Time)

Max Effort 800m Run