CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://youtu.be/4bxm17KKlk4
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3 RFT /
Run 400m
30 Jump Lunges (video says 20 but do 30)
BARBELL
BAR: Deadlift (5×3 @70%)
CNS Warm-up:
Row – 30 Pulls on Damper Setting 10
20 Kettle Bell Deadlifts 70/55
10 GHD Hip Extensions
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rounds / 15 cap
Row 500m
-rest 3
This is an all out, hammer down stye workout. Your time will include the mandatory 3 minute rest after sets 1 and 2.
WOD
WOD: Metcon (AMRAP – Reps)
15 Clock
300 Double-unders
150 WBS, 14/10/6
AMRAP Power Cleans, 135/95 | 115/75
*scale as needed
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Sit ups