CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://drive.google.com/file/d/1Of7RkCG0XmnTwS87819lXXzSnXAMxpdb/view?usp=sharing
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4 Rounds For Time /
Run 200m
10 Push up + Walking Plank
BARBELL
BAR: Power Clean (5×2 @ 80% of recent 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
50 Cal Row
30 Burpees
1000 Single-unders | RX+ 333 Double-unders
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20
5 cals Bike
5 Ground to Overhead 135/95 | 115/75
5 Pull-ups
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Push-ups