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