CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/file/d/1f6GPt4V83KJX7hK8srHONGMQ6gHa7-gv/view?usp=sharing
For time / 10-9-8-7-6-5-4-3-2-1
Push ups
Box Jumps 24/20″
Run 100 yards after each Round
BARBELL
BAR: Back Rack Lunge (10-10-10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
7 RFT / 21 cap
7 Reverse Lunges each leg
7 Burpees
7 Air Squats | RX+ Pistols
7 Sit ups | RX+ T2B
7 Push ups | RX+ HSPU
WOD
WOD: Metcon (AMRAP – Reps)
5 Rounds / AMRAP
Max UB Push ups
-rest :30
Max UB Hang Power Clean, 95/65 | 75/55
-rest :30
Max UB WBS
-rest 1 min
KICKER
KIKR: Metcon (AMRAP – Reps)
AMRAP 1: Burpees