CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

For time /

Plank Hold – Accumulate 5 minutes

Squat Hold – Accumulate 3 minutes

Hang Hold – Accumulate 1 minute

BARBELL

BAR: Deadlift (EMOM x 9, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 12 cap

90 Lunges | RX+ Box Step ups, 24/20″

30 Cal Row

90 Sit ups | RX+ GHD Sit ups

30 Cals Bike

WOD

WOD: Metcon (Time)

For time / 15 cap

50 Deadlifts, 135/95 | 115/80

75 Double unders

50 Front Squats, 115/80 | 95/65

75 Double-unders

50 Strict Shoulder PRess, 95/65 | 75/55

75 Double-unders

KICKER

KIKR: Metcon (Time)

Run 400m

50 Push ups

Run 400m