CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Video:

10 Rounds For Time /

8 Squat Hops

10 Sit ups

Run 100m

BARBELL

BAR: Front Squat (1-1-1-1-1, find a heavy set or 1 RM)

CNS Warm-up:

5@50%, 4@60%, 3@70%, 2@80%, 1@85%, then proceed to your first working set of 5 to find a 1 RM.

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 RFT / 20 cap

9 Cals Bike

15 Ring Rows

45 Double-unders

WOD

WOD: Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
WBS, 20/14/10#

SDHP, 75/55/35

Box Jumps, 20/20′

Push Press, 75/55/35

KIKR

KIKR: Metcon (Calories)

1 min – Max Cals Bike

-rest 2 mins

1 min – Max Cals Bike