CrossFit Bartlesville – CrossFit
WOD
WOD: Metcon (AMRAP – Reps)
TEAMS of 3 /
WOD 1 / 15 Clock / All work
30 Synchro Squats
10 Synchro Push-ups
20 Synchro Sit ups
10 Synchro Push-ups
20 Synchro Sit ups
10 Synchro Push-ups
30 Synchro Squats
-then
AMRAP Cal Row in time remaining
-rest 2
WOD 2 / 5 Rds / All work
Partner A – 1 min – Cals Bike
Partner B – 1 min – Burpees
Partner C – 1 min – KBS
-rest 1 min
-A starts w/ Bike, then Burpees, then KBS , then rest;
-B starts w/ Brps, then KBS, then rest, then Bike, etc;
-C starts w/ KBS, then rest, then Bike, then Brps, etc until everyone completes 5 Rds
-rest 2
WOD 3 / All work
1 mile (big loop) Overhead Plate Carry, 25/15#
*all walk, 1 carries plate, switch as needed
*all do 5 Squats each time a switch is made