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