CrossFit Bartlesville – CrossFit

HOME WOD

WW: Metcon (Time)



WOD Video: https://youtu.be/_yBtfXuoOkc

For time /

Run 800m

20 Lunge-Lunge-Squat

Run 400m

10 Lunge-Lunge-Squat

BARBELL

BAR: Deadlift (5×4 @ 65%)

CNS Warm-up:

5-4-3-2-1 (sets 4 and 5 should be heavier than 65% of 1RM)

*If you do not have a 1 RM Deadlift, follow the same rep scheme as the warm-up to find a heavy set of 1.

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 20

30 Single-unders | RX+ DU’s

Bike 5 cals

7 Burpees

WOD

WOD: Metcon (Time)

Partner / 20 cap /

90 Cals Rower be like Ski Erg (use the rower hanging on the wall to simulate a ski erg)

60 Ground to Overhead, 115/80 | 95/65

30 Sled Push, 2/1 (D&B = 1)

KIKR

KIKR: Metcon (No Measure)

10 Rounds

Sprint 50 yards

Walk 50 yards