CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://drive.google.com/file/d/14MUJwSPjcZ1D3l-YWDtMe1gqRjH9TgJY/view?usp=sharing
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For time /
250 Jump Jacks
100 Air Squats
Run 800m
BARBELL
BAR: Power Clean (5×2 @ 85% )
Drop the 1st rep
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOM x 15 /
5/4 Cals Bike
7 Air Squats
AMRAP Burpees in time remaining
*score = total burpees
WOD
WOD: Metcon (Calories)
15 minute clock:
250 Double-unders
30 Hang Squat Cleans, 115/80 | 95/65
AMRAP Cals Row
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row