CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Explanation:

https://drive.google.com/open?id=1VAa1LfyugqXHr3SNATdeljoObxoK0mUB

5 RFT

12 Squats | RX+ Heavy Bar or Odd object Squats

9 Reverse Stationary Lunges | RX+ Heavy Bar or Odd object Rev Stationary Lunges

6 Burpees | RX+ Burpee Box Jumps

WOD

WOD: Metcon (Time)

For Time:

20 Pull-ups or 40 Odd Object Bent Over Row (20 R / 20 L)

400m Run

40 Power Cleans (bar or odd object)

800m Run

40 Shoulder to Overhead (bar or odd object)

400m Run

20 Pull-ups or 40 Odd Object Bent Over Row (20 R / 20 L)

KICKER

KICK: 800m Run (Time)

Max Effort 800m Run