CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Video: https://drive.google.com/file/d/1SqQ78NzJDKDgJq01J-u0Cn60Wpcm8X2P/view?usp=sharing
For Time /
Run 800m
100 Squats
30 Burpees
BARBELL
BAR: Power Clean (5×5 @ 60% of 1 RM)
If you do not have a 1 RM, establish one by doing 5-4-3-2-1 instead.
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For Time
Row 500m
-rest 2 mins
Row 400m
-rest :90
Row 300m
-rest 1 min
Row 200m
-rest :30
Row 100m
WOD
WOD: Metcon (Time)
3 RFT / 12 cap
Single-arm Farmers Carry around the bldg, 55/35 | 45/25#
12 Pull-ups
21 KBS, 55/35 | 45/25#
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Jump Lunges