CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds)
WOD Explanation Video:
https://drive.google.com/file/d/1MjNPTQDgk55clG6uxRJtXgYXHzxAOSLM/view?usp=sharing
EMOM x 10
Run 100 Yards
5 Squats
4 Lunges
3 Burpees
BARBELL
BAR: Squat Clean (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
50 Push Ups
Run 400m
50 Jump Lunges
Run 400m
50 Ring Rows
WOD
WOD: Metcon (Time)
For time / 15 Cap
33 Overhead Squats, 95/65 | 75/55
33 Hang Squat Cleans, 95/65 | 75/55
33 Front Rack Lunges, 95/65 | 75/55
*Run 200m each break during a set
KICKER
KIKR: 800m Run (Time)
Max Effort 800m Run