CrossFit Bartlesville – CrossFit
HOME WOD
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BARBELL
BAR: Power Clean (1-1-1-1-1, find a heavy set or new 1 RM)
CNS Warm-up:
Power Clean 5@50%, 4@60%, 3@70%, 2@75%, 1@80%
-then proceed to finding a heavy set or new 1 Rep Max
BODY WEIGHT MOSTLY
BWM: Metcon (Calories)
Partner / 10 Rounds of:
2 mins – max cal Row
*switch every 2 minutes
WOD
WOD: Metcon (Time)
For time / Opposing Ladder / 12 cap
HS Walk 12′, 16′, 20′, 24′, 28′
HS Push-up 10, 8, 6. 4, 2
KIKR
KIKR: Metcon (No Measure)
10 Rounds /
Sprint 50 yards
1 Sled Push & Pull, 3/2/1