CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/open?id=1PpXngJ_jZPRBCpXnV9kgLGxvv60MUOhj
For time /
40-30-20-10
Burpees
*Run 400m after each round
BARBELL
BAR: Clean and Jerk (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap
3 Rds
250 Singles
30 Squats
-then
3 Rds
15/10 Cals Bike
20 Push-ups
WOD
WOD: Metcon (Time)
For time / 20 cap
40 OH Sqts, 75/55 | 65/45
30 Sit ups | RX+ GHSU
20 Push ups | RX+ HSPU
10 Pull-ups | RX+ Strict
40 F. Sqts, 95/65 | 75/55
30 Sit ups | RX+ T2B
20 Push ups | RX+ HSPU
10 Pull ups | RX+ Strict
40 Back Sqts, 115/80 | 95/65
30 Sit ups | RX+ GHDSU
20 Push ups | RX+ HSPU
10 Pull ups | RX+ Strict
KICKER
KICK: Metcon (AMRAP – Reps)
Tabata Squats