CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Video:

For time /

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

Push ups

Squats

Run 50m after each round

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 21-15-9

Bear Hug, Med Ball Step Ups, 20/14/10 / 24/20″

Burpees

Row for cals

WOD

WOD: Metcon (Time)

For time / 9 cap

21 Cals Bike

21 Thrusters 95/65 | 75/55

21 Bar Facing Burpees

KIKR

KIKR: Metcon (AMRAP – Reps)

1 minutes:

Max Effort Burpees