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