CrossFit Bartlesville – CrossFit

HOME WOD

HW: 1-Mile Run (Time)

Max Effort 1-Mile Run
WOD Explanation Video:

https://drive.google.com/file/d/1oV7uBHnXrC9mwy_-dgFyxPSofqybmjVB/view?usp=sharing

BARBELL

BAR: Behind The Neck Jerk (EMOM x 9, find a heavy set)

The Jerk can be Split or Push…you choose.

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap

Run 1 mile

50 Cals Bike

30 Burpees

WOD

WOD: Metcon (Time)

5 RFT / 15 cap

10 Pull-ups / RX+ 5 Bar Muscle-ups

15 Thrusters, 75/55/35

KICKER

KIKR: Metcon (AMRAP – Reps)

AMRAP 1: Burpees