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