CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/open?id=1sot2PvYslv8dofp4ReV0Fek4dWOfc8C6
5 RFT
100 SIngle Unders or Jumping Jacks | RX+ DU’s (the video says 150 but do 100)
30 Mountain Climbers (1R + 1L = 2 reps)
If there are discrepancies b/w what is in the expiation video and Wodify, go w/ Wodify.
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
12 Deadlifts, 45ish/30ish#
3 Burpees
9 Front Squats 45ish/30ish#
3 Burpees
6 Shoulder Press, 45ish/30ish#
3 Burpees
You choose the object:
barbell, kettle bell, dumbbell, plate, cinder block, sledge hammer, sand bag, boulder, log, pipe, tire, car battery, bag of cement, ladder, dog, lamb, clay pot, plastic bin of books, etc
KICKER
KICK: Metcon (AMRAP – Reps)
Tabata Push-ups