CrossFit Bartlesville – CrossFit
WOD
WOD: Metcon (Time)
Teams of 5
WOD 1 – 20 cap /
Run 5K – 1 runs
*Switch every 100m – run in back parking lot only – down & back = 100m
* Resting teammates can accumulate pushups(strict, peel back, from knees)
*Subtract total burpees from time
-rest 2
WOD 2 – 20 cap / 1 works
250 KBS
250 Hang Power Cleans
250 WBS
*Athletes choose weight
*Switch every 5 reps
*Resting teammates can accumulate calories on bike
*1 bike per team
*Subtract calories from time
Score is total time to complete both workouts minus accumulated reps, each rep equaling 1 sec