CrossFit Bartlesville – CrossFit
BWM: Metcon (AMRAP – Rounds and Reps)
“12 Days of Christmas”
Partner / AMRAP 30
1 Pull-up
2 Burpees
3 Step ups, 24/20/16″
4 Lunges
5 Cals Bike
6 Push-ups
7 KBS,55/35 | 45/25
8 KB Deads,55/35 | 45/25
9 Squats
10 Sit ups
11 WBS, 20/14/10#
12 Cal Row
WOD
WOD: Metcon (Time)
“12 Days of Christmas”
30 cap /
1 Pull-up | RX+ Bar Muscle-up
2 Burpees | RX+ Strict Burpees
3 Step ups, 24/20/16″ | RX+ 30/24/20″
4 Lunges | KB Lunge,55/35 | 45/25
5 Cals Bike
6 Push-ups
7 KBS,55/35 | 45/25
8 KB Deads,55/35 | 45/25
9 Squats | Goblet Squats,55/35 | 45/25
10 Sit ups | RX+ T2B
11 WBS, 20/14/10#
12 Cal Row