CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/open?id=1TAQ6OXHEz7e_ZQe2vavpR3HRxrI0HYFq
For time /
40-30-20-10
Reverse Jumps Lunges
Push-ups
*Run 200m after each round
BARBELL
BAR: Back Squat (5-5-5-5-5, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 18
Row 1000m
75 Squats | RX+ Med Ball Squats, 20/14/10#
50 Push-ups | RX+ HSPU
25 Ring Rows | RX+ Strict Pull-ups
Row 1000m
WOD
WOD: Metcon (AMRAP – Reps)
20 min clock
4 Rounds
1 min – Max Cals Bike
Max UB KBS, 55/35 | 45/25#
-rest as needed / must complete 4 rnds to be RX.
*score = total cals + total KBS
KICKER
KICK: 800m Run (Time)
Max Effort 800m Run