CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Video:
https://drive.google.com/file/d/1hKvm0ADQvPUo6kxnqLGAA363E80gWsUg/view?usp=sharing
For time / 21-15-9
Burpees
Hollow Rocks
Squat Jumps
BARBELL
BAR: Back Squat (10 Rep Max, heavier than last week)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Teams of 3 / For time / 15 cap
15 Sled Push & Pull, 3/2/1 plates
30 Synchronized Jump Lunges
60 Cals Bike
WOD
WOD: Metcon (Time)
For time / 20 cap
90 Double-unders
45 BW Deadlifts
30 Burpees
45 3/4 BW Hang Squat Cleans
30 Burpees
45 1/2 BW Shoulder Press
90 Double-unders
*BW = Body Weight
KIKR
KIKR: 800m Run (Time)
Max Effort 800m Run