SEPT 4, 2020

CrossFit Bartlesville – CrossFit

HOME WOD

Metcon (Time)

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WOD Video: https://youtu.be/4PYnMYdb8rQ

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HW: 15-12-9-6-3

Box Jumps

Burpees

:45 plank after each round

BARBELL

Split Jerk (5×1 @ 80%)

BODY WEIGHT MOSTLY

Metcon (Time)

BWM: 10 Rounds /

5 Cals Bike

50 Single-unders | RX+ DU’s

5 Ring Rows | RX+ Pull-ups

WOD

Metcon (Time)

WOD: 3 Rounds / 15 cap

15 Cal Row

15 T2B (Toes-to-Bar)

15 Deadlifts 135/95 | 115/75

KIKR

Metcon (AMRAP – Reps)

KIKR: Tabata Push-ups