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)