CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://drive.google.com/file/d/1K_CggTUbE1i00z6rBeQtaol13FEK5wy3/view?usp=sharing
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3 Rounds For Time /
20 Lunges
20 Odd Object Kettlebell Swings
BARBELL
BAR: Power Clean (3×1 @ 95%)
CNS Warm-up:
5-4-3-2-1 , Hang High-Pull, go heavy
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 RFT / 15 cap
Row 500m
30 WBS, 14/10/6
20 Med Ball Sit ups
10 Burpees over Med Ball
WOD
WOD: Metcon (Time)
5 RFT / 15 cap
Run 200m
9 HS Push-ups
21 KBS, 70/55/35