CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Video:
https://drive.google.com/file/d/1UlEvKQvGe7lC0nd2u3nJW-xpsRJJluWW/view?usp=sharing
5 RFT /
20 Squats
10 Push-ups
5 Burpees
BARBELL
BAR: Power Clean (5×4 @ 70% of 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Teams of 3 / 20 cap
15 Sled Push, 3/2/1 (d&b = 1)
60 Ring Rows
45 Synchro Burpees
60 Cals Bike (seat on lowest position)
15 Sled Push
WOD
WOD: Metcon (AMRAP – Reps)
4 Rounds / 20 min clock
1 min- Max DU’s
-then
Max UB Thrusters, 95/65 | 75/55
-rest as needed
*score = total cals + thrusters
**must complete 4 rounds to be RX
KIKR
KIKR: Metcon (No Measure)
10 Rds:
Sprint 50 yards
-walk 50 yards