CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)



WOD Video: https://drive.google.com/file/d/14MUJwSPjcZ1D3l-YWDtMe1gqRjH9TgJY/view?usp=sharing

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