CrossFit Bartlesville – CrossFit
BARBELL
BAR: Front Squat (5×4 @ 60%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 cap /
Run 800 or Row 1000m
75 Russian Twist, 20/14/10# | RX+ GHD SIt ups
75 Mt Climbers | RX+ Overhead Lunge, 45/25/15# plate
Run 800m or Row 1000m
WOD
WOD: Metcon (Calories)
5 Rounds /
3 min clock:
50 DU’s
10 C&J, 115/80 | 95/65
AMRAP cals Bike
-rest 1 min
COMPETITION
COMP: Metcon (Time)
“Howard”
15 cap /
Row 200m
6 Shoulder Press, 135/75 | 115/65
Row 200m
5 Shoulder Press, 155, 85 | 125/75
Row 200m
4 Shoulder Press, 175/95 | 135/85
Row 200m
3 Shoulder Press, 195/105 | 145/95
Row 200m
2 Shoulder Press, 215/115 | 155/105
Row 200m
1 Shoulder PRess, 235/125 | 175/115
Happy 35th Birthday Howard Nelson!
KIKR
KIKR: Metcon (AMRAP – Reps)
1 Min – Max Burpees