CrossFit Bartlesville – CrossFit
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 30 cap
Run 800m
4 min plank hold (equals 4 reps)
50 Push ups
Row 1000m
3 min plank hold (equals 3 reps)
75 Sit ups
Bike 30 cals
2 min plank hold (equals 2 reps)
100 Air Squats
WOD
WOD: The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
45 Cap
Thrusters, 135/95 | 115/75
Deadlifts, 245/165 | 205/135
KBS, 70/45 | 55/35