CrossFit Bartlesville – CrossFit

ACCESSORY

3 Sets / 7 cap

A) 5 Tire Flips

B) 5-10 Arch to Hollow

BODY-WEIGHT ONLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1 min Synchro Plank Hold

100 Lunges

80 Sit ups

60 Air Squats

40 Push-ups

20 Synchro Burpees
*Set up & perform this workout in the north half of the gym

WOD

WOS: Metcon (Time)

For time / 20 cap

50 Power Cleans 115/80 | 95/65

30 Lateral Burpees over Bar

50 Front Squats 95/65 | 75/55

20 Lateral Burpees over Bar

50 Strict Shoulder Press

10 Lateral Burpees over Bar

*5 cals Bike each break during barbell sets
* set up & perform this workout in the south half of the gym

KICKER

500m Row (Time)

Max Effort 500m Row