CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/file/d/14C8zeyVol3DJ3sdeAZlvS0jCXPVOkdOj/view?usp=sharing
For time:
250 Jumping Jacks
100 Air Squats
Run 800m
BARBELL
BAR: Snatch Deadlift + 2 Hang Snatch High-pulls (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
50 Jump Lunges
40 Sit ups | RX+ GHDSU
30 Ring Rows
20 Push-ups | RX+ HSPU
10 Cals Bike
20 Push ups | RX+ HSPU
30 Ring Rows
40 Sit ups | RX+ GHDSU
50 Jump Lunges
WOD
WOD: Metcon (Time)
For time / 15 cap / Partition Anyhow
55 T2B
55 Squat Clean, 135/95 | 115/75
KICKER
KIKR: Metcon (AMRAP – Reps)
Tabata Push-ups