CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://youtu.be/ZunMyNlpWYg
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4 RFT /
Run 400m
5 Wall Walks
20 Plank Shoulder Taps
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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