CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
WOD Explanation:
https://drive.google.com/open?id=1xRRVBavPO61dHxAh06U48OcXyCXy1GYQ
EMOM x 20
:20 sec Suspended Squat Hold
:10 sec Push up Plank Hold
AMRAP Air Squats in balance of the minute
WOD
WOD: Metcon (Time)
For time:
100 Lungers
90 DU’s
80 Odd Object Deadlifts
70 Sit ups
60 DU’s
50 Odd Object Front Squats
40 Push-ups
30 Double-unders
20 Odd Object Shoulder Press
Odd object options:
KB, DB, Bar, med ball, plate, Cinder Block, Car Battery, Boulder, Lumber, frozen meat, car wheel, mercury, block of ice, lava…there is nothing else
KICKER
KICK: 5k Run (Time)
Max Effort 5k Run
Don’t overthink it . It may be the only 5K you run opportunity you have today….Carpe potestatem!