CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation Video:
https://drive.google.com/file/d/1BG9AE46BenDcrGY_Cv978MA5JecJrQO3/view?usp=sharing
For Time /
Buy-in: 3 minute Wall Sit
-then
5 Rounds
20 Jump Squats
10 Hand Release Push ups
-then
Cash-out: 3 minute Wall Sit
BARBELL
BAR: Squat Clean Thruster (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
Bike 100 Cals
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
45 Double-unders
15 Cal Row
9 Power Snatches, 75/55/35
KICKER
KIKR: Metcon (No Measure)
10 Rounds:
Sprint 50 Yards
-walk 50 yards