CrossFit Bartlesville – CrossFit
BARBELL
Barwork is cancelled for the week.
Post Nutrition Challenge WOD
PNCW: Metcon (Time)
3 Rds / 20 cap
“Post Nutrition Challenge WOD”
100m Single-arm Farmer Carry, 55/35 | 45/25
50 JJ’s | RX+ DU’s
25 Goblet Squats, 55/35 | 45/25
50 Sit ups | RX+ Sit ups, 45/25/15# plate
100m Run
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 cap /
Wall-sit – Accum 2 mins
-then
10 Rds:
15 Jump Lunges
10 Hand Release Push-ups (not strict)
-then
Wall-sit – Accum 2 mins
WOD
WOD: Metcon (Time)
5 Rds /
:30 Push-up Plank Hold | RX+ 15 GHD Sit ups
12 WBS, 14/10/6# ball / Wmn -10′ target, Men -Ceiling
9/7 cals Bike
6 Clean & Jerks 155/105 | 135/75
KIKR
KIKR: Metcon (No Measure)
5-10 x 50m Sprint
Walk back to recover