CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Explanation:

https://drive.google.com/file/d/123-UTYIZcArRN0zEXrPMjjPrMmuCuj7X/view?usp=sharing

5 RFT:

Run 200m

30 Sit ups

BARBELL

BAR: Shoulder Press (5-5-5-5-5)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

Partner / AMRAP 20 / Both Work / 1 Rower

Max Cals & Burpees

(One rows while the other accumulates burpees)

-*Score = total calories + burpees

WOD

WOD: Metcon (Time)

For time / 15 cap

50 Cals Bike

100 Push-ups

200 Double-unders

KICKER

KIKR: Metcon (Distance)

30 Burpee Broad Jumps
*The length of the building = 46 meters

(Do your best to estimate the # of meters based on converting yards to meters, using an app on your phone, etc)