CrossFit Bartlesville – CrossFit
Metcon
Metcon (Time)
WOD / Teams of 3
WOD #1 – For time / 800m carry: 1 carry’s plate overhead 45/25#, 1 carry’s med ball 20/14#, 1 carry’s KB’s 35/25 #. When one stops, all stop. Switch as needed.
WOD #2 – For time / 12 cap / 1 works: Each person completes 21 -15-9 Air Squats, Hand Release Push-ups
WOD #3 – For time / 12 cap / 1 works: 100 Burpees, 100 Cal Row, 100 Cal Bike
WOD #4 – For time / 12 cap / 1 works / each person chooses 1: 30 Deadlifts, 30 Hang Power Cleans, 30 Shoulder to OH 135/95/65