CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Explanation Video:

https://drive.google.com/file/d/1-SkKkxObIYScKgenoFc21d8TUfYcIuaQ/view?usp=sharing

4 RFT

25 Jumping Jacks

25 Lunges

25 Sit ups

BARBELL

BAR: Squat Clean + Hang Squat Clean Thruster + Split Jerk (EMOM x 7)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 15 cap

66 Push ups

66 Cal Row

66 Med Ball Sit ups | RX+ GHD Sit ups

WOD

WOD: Metcon (AMRAP – Reps)

AMRAP 15

1 Burpee

1 Clean & Jerk, 135/95 | 115/75

1 Box Jump, 24/20″

*add 1 rep per round

KICKER

KIKR: Metcon (AMRAP – Reps)

Tabata Push-ups