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