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