CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Video:

https://drive.google.com/file/d/1-sAQvjSsldldqpPtRyiu2hCrqD-RBSPm/view?usp=sharing

For Time /

10-9-8-7-6-5-4-3-2-1

Push ups

Box Jumps

Run 100 yards after each round

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 15 cap

100 Single-unders | RX+ Double-unders

20/15 Cals Bike

50 Jump Lunges

30 Burpees

50 Jump Lunges

20/15 Cals Bike

100 Single-unders | RX+ Double-unders

WOD

WOD: Metcon (Time)

For time / 18 cap

Row 1000m

30 Power Cleans, 115/75 | 95/65

Row 500m

30 Thrusters, 95/65 | 75/55

Row 250m

30 Power Snatches, 75/55/35

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 1: Max Burpees