CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
For time / Any order
Run 800m
90 Squat Hops
90 Hollow Rocks
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20
50 Synchro Air Squats
Row 40 Cals
30 Synchro Sit ups
Bike 20 cals
10 Synchro Push-ups
WOD
WOD: Metcon (Time)
Opposing Ladder for time / 15 cap:
Hang Squat Clean & Jerk, 10-9-8-7-6-5-4-3-2-1 / 135/95 | 115/75
Toes-to-Bar, 1-2-3-4-5-6-7-8-9-10
KIKR
KIKR: Metcon (No Measure)
10 x Sprint 50m
-walk to recover