CrossFit Bartlesville – CrossFit
This is our long WOD day, no Accessory, Barwork or KIKR
Pre Stretch Primer
21 Cal Row
15 Lunge-Lunge-Squat
9 Burpees
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 /
3 KB Swings, 55/35 | 45/25
5 cals Bike
7 Ring-Rows
RX+
1 Bar Muscle-up
3 KBS, 70/55/35
5 Cals Bike
WOD
WOD: Metcon (Time)
WOD Video:
https://youtu.be/_2QvBSHGLi8
For time / 12 cap
1 round of *Kong
75/55 cal Assault bike
**EMOM: 4 Box step overs, 30/24/20″
-rest 2
For time / 12 cap
1 round of *Kong
75 burpees
**EMOM: 4 toes to bar
-rest 2
For time / 12 cap
1 round of *Kong
75 KBS, 55/35 | 45/25
**EMOM: 4 Pull-ups
*Video Edit: the weight for “Kong” is as follows:
*Kong:
1 deadlift 315/205 | 275/185
2 muscle ups
3 squat cleans 225/155 | 185/115
4 handstand pushups