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