CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Distance)
WOD Explanation:
https://drive.google.com/open?id=194vMI-lmSI20Kyn0DCCgoLx_4QPKMmKT
5 Rounds /
1 min – Fast Walk
1 min – Jog
1 min – Hard Run
6 Burpees
BARBELL
BAR: Snatch Balance + OverHead Squat (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 RFT / 15 cap
Row 500m or Run 400m
50 Air Squats
20 Ring Rows
WOD
WOD: Metcon (Time)
Partner / AMRAP 18
1 Clean & Jerk
1 Power Snatch
1 Thruster
115/ 80 | 95/65
KICKER
KIKR: Metcon (AMRAP – Reps)
Tabata Push ups