CrossFit Bartlesville – CrossFit

WOD Video:
https://youtu.be/1Vxeu_Hq0yc

View Public Whiteboard

Pre Stretch Primer

3 Rds / 5 cap

5 Cals Bike

10 Lunges

5 Push-ups

10 Arch-to-Hollow

BARBELL

Rest

BODY WEIGHT MOSTLY

BWM: Metcon (Calories)

Partner / 30 Clock / 1 Works

Row 5K

-then

AMRAP Cals Bike

WOD

WOD: Metcon (AMRAP – Reps)

WOD Video:

https://youtu.be/1Vxeu_Hq0yc

EMOM x 30 (5 Rds), do 20 seconds of work, followed by 40 seconds rest of:

M1 – Front Squats 75/55/35

M2 – Pull-ups

M3 – DU’s

M4 – Shoulder to Overhead 75/55/35

M5 – Push-ups

M6 – Cals Ski
*Fight Gone Bad style workout except no 1 minute rest b/w rounds

KIKR

KIKR: Metcon (Time)

AMRAP 3:

KBS, 55/35 | 45/25#