CrossFit Bartlesville – CrossFit


HW: Metcon (AMRAP – Reps)

WOD Explanation:

3 RFT /

50 Squats

Run 400m

30 Push ups


WOD: Metcon (Time)

For time / Partition as needed (Ex. 7 Rds: 12 Deads, 9 F. Squats, 6 Shldr Press)

84 Deadlift

63 Front Squat

42 Shoulder Press (not Push Press)

*95/65ish #’s
Scale by reducing the # of reps per round or sharing the work w/ your dog.


KICK: Metcon (Time)

(ignore the WOD explanation video regarding the KICKER)

-instead do…

17 Burpees

50 Weighted Odd Object Step Ups, 45/25ish lbs. / 24/20″ish

13 Burpees