CrossFit Bartlesville – CrossFit

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WOD

WOD: Metcon (AMRAP – Reps)

Teams of 2

WOD #1

10 AMRAP

20 Wall-balls 14/10

40 Synchro med-ball sit-ups (1 holds the ball)

60 Alt med-ball step ups (1 holds the ball)

80 Single-unders /resting partner holds ball OH

-rest 2

WOD #2

7 AMRAP

Max Cal Row

Resting partner accumulates burpees anytime

Score= cals + burpees

-rest 2

WOD #3

10 AMRAP

10 KB Deads

8 KBS

6 KB Goblet Squats

Partners switch every rd

EMOM complete 5 cals bike

-rest 2

WOD #4

3 Rds

Buy in each rd: 1 min Max Cals Bike

Max UB complex:

Power Clean/STO/Front Squat, 95/65 | 75/55

Score= cals bike + reps of complex