CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Video Explanation:
https://drive.google.com/file/d/1TCAUoQm8McXa7HCLgb4DSI3yiXSSIcVe/view?usp=sharing
For Time:
10-9-8-7-6-5-4-3-2-1-
Sit ups
Push-ups
:30 second plank after each round
BARBELL
Thruster Complex (15 minutes to find a heavy set)
1 Thrusters + 1 Push Press + 1 Push Jerk + 1 Split Jerk
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
4 RFT / 15 cap
Row 30 Cals
15 Burpees
WOD
WOD: Metcon (AMRAP – Reps)
5 Rounds / 20 cap
1 min – Max cals Bike
-rest as needed, then…
Max UB Thrusters, 75/55/35
*rest as needed but must complete 5 rounds to post an RX score
Score = total cals + total Thrusters
KICKER
KIKR: Metcon (AMRAP – Reps)
AMRAP 1 – Burpees