CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://drive.google.com/file/d/1NL8zJxs1I40ZSFwy5d_sh2V2dtmSkHY7/view?usp=sharing
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For time /
Run 400m
40 Sit ups
Run 400m
60 Plank SHoulder Taps
Run 400m
80 Squats
BARBELL
BAR: Push Press (5×3 @ 75% of a recent 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10 FRT / 15 cap
Run 100 yards
10 Squats
10 Push ups
WOD
WOD: Metcon (Time)
For time 20 cap
50 Cal Row
40 Sit ups | RX+ GHD Sit ups
30 Pull-ups
20 Burpees to plate
50 Stationary Overhead Lunge, 45/25 | 35/15# plate
20 Burpees to plate
30 Pull-ups
40 SIt ups | RX+ GHD Sit ups
50 Cal Row
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Jump Lunges