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