CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Explanation:

https://drive.google.com/file/d/1Ors5iZ0iV_NWQs6K8J9wAjeJtiVTDuyw/view?usp=sharing

For time /

50 Jump Lunges

-then

10 Rounds of:

5 Squats

4 Mountain Climbers

3 Burpees

-then

50 Jump Lunges

BARBELL

BAR: Squat Clean Thruster (EMOM x 9, work to a heavy set for the day)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

Partner / 1 works / Any order / Continuous Clock

Tabata Squats | RX+ Squat with a Med Ball, 20/14

Tabata Push ups | RX+ HSPU

Tabata Sit ups | RX+ GHD Sit ups

Tabata Lunges | RX+ Jump Lunges

Tabata Single-unders | RX+ DU’s

WOD

WOD: Metcon (Time)

For time / 15 cap

40-30-20-10

WBS

Hang Power Cleans, 95/65 | 75/55

*do 3 burpees each break during a set

KICKER

KIKR: 800m Run (Time)

Max Effort 800m Run