CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

For time /

Buy-in: Run 800m

-then

10 Rounds of:

12 Lunges

10 Sit ups

BARBELL

BAR: Push Press (5×2 @ 80% of recent 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

BWM & “Post Nutrition Challenge Workout”

Partner / For time / 20 cap / 1 works

90 Cal Row

5 Rounds of: 5 Step ups 20″ box, 10 Push ups, 15 Air Squats

90 Cals Bike

5 Rounds of: 5 Step ups 20″ box, 10 Push ups, 15 Air Squats

WOD

WOD: Metcon (Time)

For time / 15 cap

90 Double-unders

75 WBS

60 Deads

45 Hang Power Cleans

30 Shoulder to Overhead

15 Burpees

*115/80 | 95/65

KIKR

KIKR: Metcon (No Measure)

10 Rounds:

Sprint 50 yards

Walk to recover 50 yards