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