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