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