CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://drive.google.com/file/d/1WQAG_nhfz-egikNOQlwRH_tYGUmOx9D8/view?usp=sharing
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5 Rounds For time /
50 Jumping Jacks
:45 second Plank Hold
-rest 1 min
BARBELL
BAR: Front Squat (5×2 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 18 cap
30 Push ups | RX+ HSPU
100 Reverse Stationary Lunges
30/24 Cals Bike
100 Sit ups
30 Pull-ups | RX+ Strict
WOD
WOD: Metcon (AMRAP – Reps)
3 Rounds:
4 min clock
3 Rope Climbs
12 Deads 225/155 | 205/135
AMRAP WBS
-rest 1 min
Score = total WBS
KIKR
KIKR: Metcon (AMRAP – Reps)
1 Minute Max Effort Burpees