CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://youtu.be/yi_NkcBxqu4
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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#