CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
For time /
15-12-9-6-3
Odd Object “Kettle Bell” Swings
Burpee over Odd Object
50′ Bear Crawl b/w each round
BARBELL
BAR: Single-arm Deadlift (1-1-1-1-1 (1R / 1L = 1 rep))
For this lift, use a KB, DB or Barbell
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap / 40-30-20-10
Row for Cals | RX+ Cals Bike
Jump Lunges
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 Pull-ups
4 Burpees
3 Thrusters, 135/95 | 115/75
KICKER
KIKR: Metcon (AMRAP – Reps)
AMRAP 1 min – Burpees