CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/open?id=1wMYz9e3O8ugkajX0rWEaHjz5LiSfO1Qo
For Time /
100 Rev Stationary Jump Lunge w/ Arms Overhead
30 Burpees
100 Forward Stationary Jump Lunge w/ Arms Overhead
BARBELL
BAR: Power Clean + 2 Hang Squat Clean (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
WOD: Metcon (Time)
Partner / For time / 15 cap
100 Ring Rows
150 Sit ups
200 Air Squats
WOD
WOD: Metcon (Time)
Partner / For time / 15 cap
Row 30 Cals
100 Power Clean, 95/65 | 75/55
Row 30 Cals
75 Front Squat, 95/65 | 75/55
Row 30 Cals
50 Shoulder Press, 95/65 | 75/55
KICKER
KICK: Metcon (AMRAP – Reps)
Tabata:
Single-unders | RX+ Double-unders