CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Explanation Video:

https://drive.google.com/file/d/1J1DArP9kJ_ADTWp-qoZDZ2UUI1h6hJcG/view?usp=sharing

5 RFT /

10 Burpees

Run 200m

30 Yard Bear Crawl

BARBELL

BAR: Power Clean + Hang Squat Clean + 2 Split Jerks (EMOM x 7, increase each set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 15 cap / Partition anyhow

90 Sit ups

150 Stationary Lunges

45 Burpees

WOD

WOD: Metcon (Time)

2 RFT / 20 cap

21 Pull-ups | RX+ Strict Pull-ups

-then, 5 Rds of:

12 Deadlifts

9 Hang Power Clean

6 Shoulder to Overhead

*115/80 | 95/65 | RX+ 135/95 | 115/75

KICKER

WOD: 800m Run (Time)

Max Effort 800m Run