CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/file/d/1CEUdXy9Ujm6y2LuVEwmKBJoHv3EdhxVp/view?usp=sharing
For time /
Run 800m
100 Air Squats
30 Burpees
BARBELL
BAR: Power Clean + 2 Hang Squat Clean (EMOM x 9, find a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Partner / For time / 20 cap
Row 5K
*1 meter = 1 rep
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
21-15-9
Thrusters, 95/65 | 75/55
Pull-ups
KICKER
KIKR: Metcon (AMRAP – Reps)
Tabata Jump Lunges