CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/file/d/16z3APAlp9LrU5kho7gBqauV0OU1adIv4/view?usp=sharing
For time /
Run 800m
30 Burpees
Run 600m
20 Burpees
Run 400m
10 Burpee
Run 200m
BARBELL
BAR: Thruster + Hang Squat Clean Thruster (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap
4 min plank hold (elbows & toes)
60 Air Squats | RX+ Pistols
3 min – Squat Hold
50 Sit ups | RX+ GHD Sit ups
2 min – Hang Hold
40 Cal Row
1 min – OH Hold, 70/55/35 KB
30 Burpees | RX+ Strict Burpees (no peel back)
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 20:
Run 200m
9 T2B
Max UB Thrusters 95/65 | 75/55
*score = total Thrusters
KICKER
KiKR: Metcon (Time)
100 Jump Lunges