CrossFit Bartlesville – CrossFit
BARBELL
BAR: Overhead Squat (1-1-1-1-1-1-1)
Work to a heavy set or a new 1 Rep Max
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
4 Rounds /
Row 500m
-rest 3 mins
Your time includes the mandatory 3 minute rest after sets 1, 2 and 3.
WOD
WOD: Metcon (AMRAP – Reps)
15 Clock /
300 Single-unders | RX+ Double-unders
150 WBS, 14/10/6#
AMRAP Power Cleans, 115/95 | 95/65
Partition Single / Double-unders & WBS anyhow.
*Score = total power cleans
*Scale as needed.
KIKR
KIKR: Metcon (AMRAP – Reps)
1 Minute – Max Burpees