CrossFit Bartlesville – CrossFit

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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