CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://drive.google.com/file/d/14RQ_v6Bb5oVu0rxo14TDFTm9v4_UHLhy/view?usp=sharing
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2 RFT /
Run 400m
40 Odd Object Goblet Squats
:40 second Top of Push-up Hold | RX+ Handstand Hold
40 Odd Object KBS
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
1000 yard Overhead Carry, 45/25/15# plate
(10x down & back )
*10 Air Squats each break
WOD
WOD: Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Further explanation:
-Each set must be unbroken
-Score is weight used for all three unbroken sets
KIKR
KIKR: Metcon (Time)
100/75 Push-ups