CrossFit Bartlesville – CrossFit
WOD
WOD: Metcon (AMRAP – Reps)
Teams of 2-4
WOD #1 / AMRAP 9
9 Cals Bike
7 Box Step ups, 20″
5 Burpees
-rest 2 mins
WOD #2 / AMRAP 9
21 Cal Row
15 KBS Deadlifts
9 Pull-ups or Ring Rows
-rest 2 mins
WOD #3 / AMRAP 12
12 Air Squats
10 Push Press 75/55/35#
12 Lunges
10 Power Snatch 75/55/35#
12 HR Push ups
10 Front Squats 75/55/35#
12 Sit ups
10 Thrusters 75/55/35#
KICKER
KICK: Metcon (Time)
45 Sit ups
2 min – Overhead Hold, 45/25# plate
15 Burpees