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