CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation Video:
https://drive.google.com/file/d/1g10A_BHvpB6hPn_U9IgA38sgR9BJJItC/view?usp=sharing
6 RFT /
20 Squats
10 Burpees
BARBELL
BAR: 3 Position Squat Snatch (EMOM x 7, work to a heavy set)
Knees, Floor, Pockets
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap / Any order
50 Cal Row
Accumulate 3 min Plank Hold
50 Cal Bike
Accumulate 3 min OH Hold, 45/25/15# plate
50 Burpees
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
30 Box Jumps, 24/20″ box
30 Pull-ups
30 KBS, 55/35 | 45/25
30 Stationary Rev Lunges
30 T2B
30 Push-press, 45/35# bar
30 30 Reverse Hypers
30 WBS, 20/14/10#
30 Burpees
30 Double-unders
KICKER
KIKR: 800m Run (Time)
Max Effort 800m Run