CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)



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