CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
WOD Explanation:
https://drive.google.com/file/d/1bIq8AVVxFuopcs4k10yY-z3U0W_Saqx0/view?usp=sharing
7 Rounds / Each round is 3 mins
Run 200m
20 Sit ups
-then in time remaining, Max Burpees
-rest 1 min
*score = total burpees
BARBELL
BAR: Bear Complex (EMOM x 9)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10 RFT / 15 cap
15 Cals Row
10 WBS
5 Burpees
WOD
WOD: Metcon (Time)
5 RFT / 15 cap
20 second HS Hold | RX+ 20′ Handstand Walk
10 Hang Power Clean, 135/95 | 115/75
15 Pull-ups | RX+ 5 Bar Muscle-ups
KICKER
KIKR: Metcon (Time)
Run 400m
30 Burpees
Run 400m