CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video:
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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