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