CrossFit – Mon, Dec 12

CrossFit Bartlesville – CrossFit

Pre Stretch Primer

21 Cals

18 Lunges

15 Sit ups

12 Squats

9 Push-ups

6 Pull-ups

3 Burpees

BARBELL

BODY WEIGHT MOSTLY

BAR: Push Press (3-3-3-3-3, work to a heavy set of 3)

BWM: Metcon (Time)

5 Rds / 20 cap

30 Lunges

20/15 Push-ups

10/7 Cals

WOD

WOD: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

KIKR

KIKR: Metcon (Time)

Accum 3 min OH Hold, 45/25# plate

Accum 2 min Weighted Squat Hold, 45/25#

Accum 1 min Hang Hold