CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 5 GH Raise or Reverse Hypers

B) 10 Arch to Hollow or 5 Straight Leg T2B

BARBELL

BAR: Split Jerk (5×3 @ 70%)

Nutrition Challenge WOD

NCW: Metcon (Time)

For time / 15 cap

50 Cal Row

100 Reverse Stationary Lunges

50 Burpees

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

90 Single-unders | RX+ 30 Double-unders

12 Burpees | RX+ 12 Push up + Burpee Combo

WOD

WOD: Metcon (Time)

For time/ 15

50 Burpee Box Jumpmovers, 24/20″

Run 800m

60/45 Cals Bike

KICKER

KICK: 500m Row (Time)

Max Effort 500m Row

CrossFit Bartlesville – CrossFit

WOD

WOD: Metcon (AMRAP – Reps)

Teams of 2-3

WOD #1 / AMRAP 12

30 Clean & Jerks, 95/65

30 Cal Bike

30 Pull-ups

-rest 2

WOD #2 / AMRAP 12

30 Power Snatch, 75/55

30 Cal Row

30 Push-ups

-rest 2

WOD #3 / AMRAP 12

30 Thrusters, 65/45

30 Box Jumps, 20″

30 Sit ups

KICKER

KICK: Metcon (No Measure)

Bring Sally Up

-then

Run 800m AFAP

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 3 Tire Flips

B) Handstand Hold Work

C) 6 Pistols

BARBELL

BAR: Shoulder Press (5×3 @ 67.5%)

Nutrition Challenge WOD

NCW: Metcon (Time)

For time / 15 cap

50 Cal Row

100 Reverse Stationary Lunges

50 Burpees

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / Teams of 2-3 / 20 cap

15 Sled Push, 2/1 (d&b =1)

60 Ring Rows | RX+ Pull-ups

45 Synchro Burpees

60 Cals Bike

15 Sled Push

WOD

WOD: Metcon (AMRAP – Reps)

4 Rounds / 20 minute clock

1 min – Max Double-unders

then

Max UB Thrusters, 95/65 | 75/55

-rest as needed

*score = total cals + thrusters

**must complete 4 rounds to be RX

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

KBS, 35/25/15