CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/open?id=1-0OvKUhkXbnSaWUosGJE1XIrffqn4vKd
10 Sets For Time /
Sprint 100 yards
9 Push-ups
BARBELL
BAR: Deadlift (5-4-3-2-1-1-1)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap
1000 Single-unders (do 1 Burpee each break)
50 Cal Row
30 Atomic Sit ups, 45/25 /15# plate
WOD
WOD: Metcon (Time)
2 RFT / 15 cap
15 Deadlifts, 225/155 | 205/135
Run 800m
15 HSPU
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 1: Burpees