CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)



WOD Video: https://youtu.be/yi_NkcBxqu4



For time /

21 Thruster, 45/25/15#

Run 400

15 Thruster

Run 400

9 Thruster

Run 400

ACCESSORY

You choose:

A) Accessory: Double-unders

or

B) Barbell

BARBELL

BAR: Front Squat (3-3-3-3-3)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

Tabata Squats

Tabata Sit ups

Tabata Push-ups

Tabata Single-unders

WOD

WOD: Metcon (Time)

For time /

Sprint 100 yards

Sled Push 100 Yards, 1/0 plates (5 x D&B)

Sprint 100 yards
Stagger start if more than 3 people doing this workout. Go “Heat” style.

KIKR

KIKR: Metcon (Time)

AMRAP 3

American KBS, 55/35 | 45/25#