CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)



WOD Video: https://drive.google.com/file/d/14RQ_v6Bb5oVu0rxo14TDFTm9v4_UHLhy/view?usp=sharing

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