CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

Run 5K
scale by sharing the work w/ 1 or 2 others.

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2-3

WOD #1 / AMRAP 10

RUn 100 Yards

5 Pull ups

7 Hang Power Cleans

-rest 2

WOD#2 / AMRAP 10

Run 100 yards

10 Push ups

7 Front Squts

-rest 2

WOD #3 / AMRAP 10

Run 100 yards

15 Air Squats

7 Shoulder to OVerhead

*115 / 85 | 95/65

KICKER

KICK: Metcon (AMRAP – Reps)

Bring Sally Up