CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Video:
https://drive.google.com/file/d/1dUeosxPR3X4wnRT4r7OgTRSCW9N3ZNTN/view?usp=sharing
5 RFT /
10 Lunge + Lunge + Squat
5 Burpees
Run 400m
BARBELL
BAR: Single Arm Dumbell Press (5-5-5-5-5)
5 R / 5 L = 1 set
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 12 cap
90 Jump Lunges | RX+ Med Ball Jump Lunges, 20/14/10#
60 Cal Row
30 Burpees
WOD
WOD: Metcon (Time)
For time / 12 cap
45 / 30 cals Bike
90 Thrusters, 45/35/15# bar
150 Double-unders
KICKER
KIKR: Metcon (No Measure)
10 Rounds:
Sprint 50 yards
-Walk / Rest 50 yards