CrossFit Bartlesville – CrossFit
ACCESSORY
Balance Work / 5 Sets
A) 4-8 Single Leg Squats or Sit to Stands
B) 5-10 Handstand Hold Attempts
C) Barbell Prep Work
HOME WOD
HWOD: Metcon (Time)
For time / 20 cap
30 Push ups | RX+ 60 Push-ups
Run 800m | RX+ Run 1600m
50 Squats | RX+ 100 Squats
BARBELL
BAR: 2 Squat Clean Thruster (1-1-1-1-1)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap
30 Push ups | RX+ 60 Push-ups
Run 800m | RX+ Run 1600m
50 Squats | RX+ 100 Squats
WOD
WOD: Metcon (AMRAP – Reps)
5 Rds / 20 cap:
1 min max cals bike
-rest as needed
then, Max UB KBS , 55/35/25
-rest as needed
*score = total cals + KBS
KICKER
KICK: Metcon (No Measure)
5 sets / Sled Push & Pull
increase load each set