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