CrossFit Bartlesville – CrossFit
BARBELL
BAR: Overhead Squat (5×4 @ 65%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10-9-8-7-6-5-4-3-2-1 for time / 15 cap
Push-ups
Box Jumps 20″
Row 150m after each round
WOD
WOD: Metcon (Time)
2 Rounds / 20 cap
-Travel 50m – using 2 Bumper plates, don’t let your feet touch the ground & only let them touch or stand on the plates, 45/25/15#
-Run 200m
-100m Overhead Carry, 45/25/15# plate
* Be careful not to drop plates.
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 10-20