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