CrossFit Bartlesville – CrossFit

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 RFT / 30 cap

Row 250m (1 rep)

15 Air Squats

Bike 10 cals

10 Push-ups

WOD

WOD: Metcon (Time)

The FLICK / Hero Wod in honor of Micah Flick (1st cousin to Jason Flick) and his life and ultimate sacrifice to protect & serve our great country. Thank You Micah!

5 RFT / 30 cap

20 Burpees

7 Inch-worms (https://www.youtube.com/watch?v=uwB_lmF3_R0)

30 Squats

1:00 Plank Hold

40 Single-unders | RX+ 40 DU’s

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

Burpees

RX+ Clean & Jerk 135/95 | 115/75