CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://drive.google.com/file/d/1RdXMsEkR-eyMkbO1mtlOwKlr8eZx3sPb/view?usp=sharing
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5 Rounds:
40 Jumping Jacks
20 Odd Object Swings
BARBELL
BAR: Front Squat (5×1 @ 90%)
CNS Warm-up:
5-4-3-2-1 Pause (2 second) Front Squat, increase load each set / proceed to 5×1 @ 90%
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10 RFT / 15 cap
50 Yard Single-arm Kettlebell Farmers Carry, 55/35 | 45/25
15 American KBS, 55/35 | 45/25
WOD
WOD: Metcon (Time)
For time / 15 cap
50 Sit ups | RX+ 50 GHD Sit ups
-then 21-15-9
Thrusters, 75/55/35
Pull-ups
-then
50 Knee Ups | RX+ 50 T2B
KIKR
KIKR: Metcon (Time)
For time /
50 Jump Lunges
10 Cals Bike
50 Jump Lunges