CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Reps)

EMOM x 12

:30 Push Up Plank Hold

AMRAP Jump Lunges

BARBELL

BAR: Back Squat (1×20)

BODY WEIGHT MOSTLY

BWM : Metcon (Time)

Max Effort 1000m Row

-rest 3 mins

Max Effort 500m Row

-rest 3 mins

Max Effort 1000m Row

WOD

WOD: Metcon (Time)

For time / 15 cap

21-15-9

Deadlifts, 225/155 | 205/135

GHD Sit ups

*Run 400m after each round

KICKER

KIKR: Metcon (No Measure)

10 x Sprint 50 yards