CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Explanation:

https://drive.google.com/file/d/1nTXH5OSeU4zP7NzC7T5PzfPJLE5mSo7D/view?usp=sharing

Opposing Ladder of work::

10-9-8-7-6-5-4-3-2-1 / Squat Hops

1-2-3-4-5-6-7-8-910 / Burpees

BARBELL

BAR: 3 Position Squat Clean (EMOM x 7, work to a heavy set)

Knees, Floor, Pockets

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

13 minute clock /

Bike 100/80 Cals

-then as many Push-ups as possible in time remaining

WOD

WOD: Metcon (Time)

3 RFT / 15 cap

45 KBS, 55/35 | 45/25

90 Double-unders

-rest 1 min

KICKER

KIKR: Metcon (Time)

100 Jump Lunges