CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
5 Rounds
10 No contact Burpee + Mt. Climber Combo (1R / 1L)
20 Sit ups
10 Step ups
20 Jumping Jacks
BARBELL
BAR: Squat Clean (5×5 @ 55% of recent 1 Rep Max)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap / Partition Anyhow
Row 2000m
100 Box Step Overs, 24/20″
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
150 Double-unders
90 Am KBS, 55/35 | 45/25#
30 T2B
KIKR
KIKR: Metcon (Time)
3 Minute – Overhead Hold, 95/65#
15 Front Rack Lunges
9 Bar Facing Burpees