CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets
A) 5R / 5L – KB Bent over Row, heavy
B) 5-10 Handstand Hold Attempts
HOME WOD
HW: Metcon (AMRAP – Reps)
WOD Explanation:
https://drive.google.com/drive/u/0/folders/1-lJr9gSpX7t5Vewu1qulT4AF95vZPblA
15 minute clock
Run 1 mile
-then
AMRAP Burpees
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 RFT / 20 cap
60 Lunges
50 Sit ups
40 HR Pushups | RX+ Strict
30 Cals Row
20 Burpees
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
9 KBS, 70/55/35
7 Cals Bike
5 Box Jumps, 24/20″
KICKER
KICK: 800m Run (Time)
Max Effort 800m Run