CrossFit Bartlesville – CrossFit


HW: Metcon (Time)

WOD Explanation:

For time /

Run 800m

21 Burpees

Run 600m SIde to Side

15 Burpees

Run 400m backwards

12 Burpees

Run 200m Side to Side

9 Burpees

Run 100m Backwards

6 Burpees

Run 50m Side to Side

3 Burpees


WOD: Metcon (Time)

For time / Partition as desired

100 Odd Object Single-arm Shoulder Press

Run 1600m

100 Single-leg Stand ups from a 12″ surface (start seated, extend one leg, execute a stand up, keep leg off the floor while returning to a seated position, then switch legs)


KICK: Metcon (AMRAP – Reps)

Tabata Sit ups