CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://youtu.be/f4VfEMb_Rl8
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2 Rounds /
100 JJ’s
25 T2W
25 Odd Object KBS, 55/35
BARBELL
BAR: Deadlift (5×2 @ 75%)
CNS Warm up:
Row – 30 Pulls on Damper Setting 10
20 KB Deadlifts 70/55
10 GHD Hip Extensions (pause at the top)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 Rounds / 15 cap
50 Yard Overhead Carry, 45/25/15# plate
Sprint 50 Yards
6 Burpees
Sprint 50 Yards
WOD
WOD: Metcon (Time)
Run 800m
-then
5-7-9-11 reps of:
Burpee
Thruster
W 75-85-95-105-lb. thrusters
M 115-125-135-145-lb. thrusters
KIKR
KIKR: Metcon (No Measure)
5 Sled Push, add weight each set