CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)



WOD Video: https://youtu.be/ZunMyNlpWYg

4 RFT /

Run 400m

5 Wall Walks

20 Plank Shoulder Taps

——–

RX+ / 4 RFT

Run 400m

24′ HS Walk to the office wall & do 5 HS Push ups

BARBELL

BAR: Squat Clean (5×4 @ 65%)

CNS Warm-up:

5-4-3-2-1 (sets 4 and 5 should be heavier than 65% of 1 RM)

*If you do not have a 1 RM Squat Clean follow the same rep scheme as the warm-up to find a heavy set of 1.

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 20

Row 10 cals

:30 Overhead Plate Hold, 45/25/15#

9 Sit ups | RX+ T2B

WOD

WOD: Metcon (Time)

10 RFT / 15 cap

10 Front Squats, 95/65 | 75/55

10 Lateral Burpees over Bar

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row