CrossFit Bartlesville – CrossFit
Member Non-member WOD
MNWOD: Metcon (AMRAP – Reps)
WOD #1 / AMRAP 9 / 1 works / West
9 cals Bike
7 Burpees
5 Ring Rows
-rest 2 min
WOD #2 / AMRAP 9 / 1 works / South
21 Cal Row
15 Russian KB Swing
9 Lunges
-rest 2 min
WOD #3 / AMRAP 9 / 1 works / North
30 Jumping Jacks
:30 second Plank Hold
30 Air Squats
Members Only WOD
MOW: Metcon (AMRAP – Reps)
WOD #1 / AMRAP 9
1 Round of Cindy
3 Clean & Jerks, 95/65
-rest 2
WOD #2 / AMRAP 9
1 Rounds of Cindy
3 Snatches, 95/65
-rest 2
WOD #3 / AMRAP 9
1 Round of Cindy
3 Thrusters, 95/65