CrossFit Bartlesville – Mayhem Affiliate – Monthly Challenge

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Metcon (3 Rounds for reps)

3 Sets:

1:00 Deadbugs (total)

1:00 Tuck Ups

1:00 Birddogs (total)

1:00 Burpees

1:00 Rest
Workout Flow

This is a Fight Gone Bad Style….meaning you will perform max repetitions of that movement in that minute listed. You will not rest until the 5th minute of each set.

If you take a break during the movements, try to make it QUICK.

Demo Videos


[Tuck Up](

[Bird Dog](



Deadbug —> Same as above

Tuck Ups —> [Hand Tuck Ups](

Birddogs —> Same as above

Burpees —> [Modified Burpees]( – bench elevated with knee drive