CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video:
https://youtu.be/6yKU-yDejWg
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5 Rounds:
Do 10 Burpees, then do as many sit ups as it took seconds to complete the 10 burpees
BARBELL
BAR: Squat Snatch (5×4 @ 65%)
CNS Warn up:
5-4-3-2-1 (sets 4 & 5 should be heavier than 65%.
If u do not have a 1 RM, follow the same rep scheme to find a heavy set of 1.
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap:
Bike 20 Cals
-then, 5 rounds of:
99 Single-unders
7 Burpees
9 Box Jump overs, 20′
WOD
WOD: Metcon (Time)
10 RFT / 20 cap
Sprint 100 yards
15 Am KBS, 55/35 | 45/25#
KIKR
KIKR: Metcon (Time)
Wall assisted Handstand Hold