CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
3 RFT /
30 Foot Release Squats
20 Toes to Wall
10 Half Burpees
BARBELL
BAR: Push Press (5×5 @ 60% of 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 RFT / 15 cap
100 Yard Overhead Carry, 45/25/15# plate
Run 100 yards
30 Squats
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP
2 min – Max Cal Row
-rest 1 min
2 min – Max WBS, 14/10/6#
-rest 1 min
2 min – Max KBS, 55/35 | 45/25#
-rest 1 min
2 min – Max Ring Rows | RX+ Strict Pull-ups
-rest 1 min
2 min – Max Cals Bike
*score = total cals, wbs, kbs, pull-ups
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Push-ups