CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Explanation:

https://drive.google.com/open?id=1EqQFvBUuMu9j1tu1s-kcJRB9880x0KnP

For time:

Run 1 mile

*every minute starting at 0:00 do 10 Reverse Walking Lunges

WOD

WOD: Metcon (Time)

5 RFT

Run 400m

21 Odd Object Thrusters, 45ish / 35ish#

12 Odd Object Single Arm Row (12 R / 12 L)

KICKER

KICK: Metcon (Time)

30 Walk Out Push-up to Superman

*see demo here, fast forward to the end.

https://drive.google.com/open?id=1EqQFvBUuMu9j1tu1s-kcJRB9880x0KnP