CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Explanation Video:

https://drive.google.com/file/d/1esfw_yeAOHl20YQ8nPeuKNr6qdo2omgz/view?usp=sharing

For time: 10-9-8-7-6-5-4-3-2-1

Push-ups

Box Jumps

*Run 100 yards after each set

BARBELL

BAR: Hang Squat Snatch (EMOM x 9, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

12 Minute Clock:

Row 90 Cals

30 Burpees

AMRAP Jump Lunges

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

7 T2B

7 Thrusters, 75/55/35#

7 Cals Bike

KICKER

KIKR: Metcon (AMRAP – Reps)

AMRAP 1 – Burpees