CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Video Explanation:
https://drive.google.com/file/d/1Kj0kisO3Y-cyaxa9pOnmArttSY9OJqOq/view?usp=sharing
For time /
Run 800m
20 Single Leg Deadlifts
Run 600m
20 Single Leg Deadlifts
Run 400m
20 Single Leg Deadlifts
BARBELL
BAR: Squat Snatch + Hang Squat Snatch + Split Snatch Balance (EMOM x 7, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 RFT / 15 cap
30 Box Step ups, 24/20″
60 Cal Row
90 Jumping Jacks
WOD
WOD: Metcon (AMRAP – Reps)
15 Minute Clock
150 Double unders
45 Hang Squat Cleans, 115/75 | 95/65
15 HSPU | RX+ 75′ HSW
AMRAP Burpees
KICKER
KIKR: 800m Run (Time)
Max Effort 800m Run