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