CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/open?id=1K9Rot1LiT8du1n8E6fFSdka25kr0ZAmH
For time
Run 800m (every minute do 10 reverse walking lunges)
30 Burpees
Run 800m (every minute do 10 forward walking lunges)
BARBELL
BAR: Squat Clean Thruster (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5RFT / 20 cap
20 Reverse Stationary Lunges (not jumping)
Run 200m
20 Am. KB Swings, 55/35 | 45/25
WOD
WOD: Metcon (Time)
Teams of 3 / For time/ 24 cap / 1 works
15 Sled Push, 3/2/1 (D&B =1)
30 Cals Bike
45 Front Squats, 95.65 | 75/55
60 Cals Row
75 Push PRess, 95/65 | 75/55
90 RIng Rows
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAp 1
Burpees