CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Deadlift (5×3 @ 70%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

50 Squats | RX+ WBS

30 Push-ups

2 min Push-up Plank Hold | RX+ HSH

30 Push-ups

50 Squats | RX+ WBS

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#

SDLHP, 75/55/35#

Box Jumps, 20/16/12″

Push Press, 75/55/35#

KIKR

KIKR: 1000m Row (Time)

Max Effort 1000m Row