CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video:
4 RFT /
15 Toes to Wall
30 Mt. Climbers
:60 Plank Hold
BARBELL
BAR: Power Snatch (1-1-1-1-1, find a heavy set or new 1 RM max)
CNS Warm-up::
Power Snatch, 5@50%, 4@60%, 3@70%, 2@75%, 1@80%…then proceed to finding a heavy set or a 1 RM max.
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 RFT / 15 cap
50 Jump Lunges
40 Sit ups | RX+ GHD Sit ups
30 Push-ups | RX+ 30′ HSW
20 Cals Bike
10 Burpees | RX+ Burpee Pull-up + T2B Combo
WOD
WOD: Metcon (Time)
5 RFT / 18 cap
Run 200m
15/12 cals Bike
9 HSPU
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3
Single-unders | RX+ Double-unders