CrossFit Bartlesville – CrossFit


HW: Metcon (AMRAP – Reps)

WOD Explanation:

EMOM x 20

:20 sec Suspended Squat Hold

:10 sec Push up Plank Hold

AMRAP Air Squats in balance of the minute


WOD: Metcon (Time)

For time:

100 Lungers

90 DU’s

80 Odd Object Deadlifts

70 Sit ups

60 DU’s

50 Odd Object Front Squats

40 Push-ups

30 Double-unders

20 Odd Object Shoulder Press
Odd object options:

KB, DB, Bar, med ball, plate, Cinder Block, Car Battery, Boulder, Lumber, frozen meat, car wheel, mercury, block of ice, lava…there is nothing else


KICK: 5k Run (Time)

Max Effort 5k Run
Don’t overthink it . It may be the only 5K you run opportunity you have today….Carpe potestatem!