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