CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/file/d/1j1Wc0v4Qtz6Dsetsj9ncesH6DTL-rUg4/view?usp=sharing
For time:
Run 1 mile
100 Air Squats
30 Burpees
BARBELL
BAR: Push Press + Push Jerk + Split Jerk (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20
:30 sec Plank (elbows & toes) (1 rep)
5 cals Bike
7 Burpees
WOD
WOD: Metcon (Time)
Partner / For time / 20 cap / 1 works
10 Sled Push, 3/2/1 (D&B =1)
60 Ring Rows
90 Front Squats, 115/80 | 95/65
60 Ring Rows
10 Wall Climbs
KICKER
KIKR: Metcon (No Measure)
10 Rounds
Sprint 50 yards
Recover Walk 50 yards