CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Explanation:

https://drive.google.com/open?id=1jwV_gxL3jJNuI0nJZvF9feve2s3BMqfG

For time /

21 Burpees

100 Squats

15 Burpees

75 Squats

9 Burpees

50 Squats

BARBELL

BAR: Power Snatch + Hang Squat Snatch (EMOM x 9, increase load each set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap

Row 1000m | RX+ Bike 100 cals

100 Air Squats | RX+ WBS

30 RIng Rows | RX+ Strict Pull-ups

WOD

WOD: Metcon (AMRAP – Reps)

15 Minute Clock:

45 Power Clean, 115/80 | 95/65

45 Front Squat, 115/80 | 95/65

45 Push Jerk, 115/80 | 95/65

AMRAP

Double-unders

KICKER

KICK: Metcon (AMRAP – Reps)

Tabata Sit-ups