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