CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/file/d/1sIi0NS5qNY0LU2PMuwB_zWmiGNliw2DX/view?usp=sharing
5 Rounds For Time:
21 Squats
11 Push ups
6 Burpees
BARBELL
BAR: Power Clean + Hang Squat Clean (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
21 Burpees
30 Cals Bike
300 Single-unders | RX+ 100 DU’s
15 Burpees
20 Cals Bike
200 Singles | RX+ 75 DU’s
9 Burpees
10 Cals Bike
100 Singles | RX+ 50 DU’s
WOD
WOD: Metcon (Time)
7 RFT / 12 cap
7 Power Snatch, 95/65 | 75/55 | RX+ Squat Snatch
7 T2B (Toes to Bar)
KICKER
KIKR: Metcon (Time)
100 Jump Lunges