CrossFit Bartlesville – CrossFit

WOD

WOD: Metcon (Time)

Teams of 1-3 / For time / no cap

Run 5 miles

Bike 10 miles

90 Burpees

*scale options:

a) cut the work in half

b) share the work w/ 1 or 2 others

CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Explanation:

https://drive.google.com/open?id=1-OYsou9lxh7I0TvDNxUvSvBooH7LDj5N

WOD / For time

4 Rounds:

Run 200m

30 Air Squats

-then

4 Rounds:

7 Burpees

:60 Plank Hold (elbows & toes)

* post your score to Wodify

KICKER

KICK: Metcon (AMRAP – Reps)

Tabata Push-ups

8 sets of 20 seconds of work followed by 10 seconds of rest

CrossFit Bartlesville – CrossFit

ACCESSORY

Spend 5 minutes working on Double-unders or Triple-unders

HOME WOD

HW: Metcon (AMRAP – Rounds and Reps)

Home WOD Explanation:

https://drive.google.com/drive/u/0/folders/1-lJr9gSpX7t5Vewu1qulT4AF95vZPblA

AMRAP 20

5 Box Jumps or Step ups, 24/20″

10 Sit ups

15 Air Squats

Run 100 yards

*Keep the community flames burning & post your score to Wodify

KICKER

KICK: Metcon (Time)

Run 400m

50 Lunges

Run 400m