CrossFit Bartlesville – CrossFit

ACCESSORY

Partner / 3 Sets / 7 cap

A) 10 Tire Flips (5 each)

B) 10 Arch to Hollow (5 each)

BARBELL

BAR: Squat Clan + 2 Front Squats (EMOM x 10, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Distance)

Partner / In 20 minutes…

Row as far as possible

*every minute do 5 burpees but keep rowing

*switch as needed / 1 rower per team

WOD

WOD: Metcon (AMRAP – Reps)

4 Rounds / 20 min. Clock

1 min – max cals Bike

-then max unbroken KBS, 55/35 | 45/25#

* rest as needed but must complete 4 rounds to be RX / score = total Cals + KBS

KICKER

KICK: Metcon (No Measure)

5 Sled Push, 3/2/1