CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/file/d/1-_L-w2c_j9MvLtXXg71x3f-mFIk15YUc/view?usp=sharing
3 RFT:
30 Foot Release Squats
30 Toes to Wall
30 Half Burpees
BARBELL
BAR: Front Squat (5-4-3-2-1-1-1)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20 / 1 works
90 Single-unders
21 KBS, 45/25 | RX+ 70/55
15 Alt. Med Ball Sit ups, 20/14/10
WOD
WOD: Metcon (Time)
2 RFT / 12 cap
21 Cal Row
21 Squat Clean & Jerks 115/80 | 95/65
21 Burpess
KICKER
KIKR: Metcon (AMRAP – Reps)
Tabata PUsh-ups