CrossFit Bartlesville – CrossFit
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
1. 1x100m Run
2. Box Jumps or Step ups, 24/20″
3. Push-ups | RX+ HSPU
4. Ring Rows | RX+ Pull-ups
5. Burpees
6. Knee Ups | RX+ T2B
7. WBS
8. KBS, 35/25 | RX+ 70/55
9. Jumping Jacks | RX+ Double-unders
10. OH Lunges 45/25/15# plate
11. Cal Bike
12.Cal Row
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
12 Days of CrossFit / AMRAP 30
1. Handstand push-up
2. Box Jumps, 24/20″
3. Thrusters 95/65 | 75/55
4. Pull-ups
5. Burpees
6. T2B
7. WBS
8. KBS 70/55/35
9. Double-unders
10. OH Lunges 45/25/15# plate
11. Hang Squat Cleans 95/65 | 75/55
12. Squat Snatches 95/65 | 75/55
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3 – Push-ups