CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Rounds and Reps)

WOD Explanation:

https://drive.google.com/open?id=1B32qOmt_p_1udCmTHXzaxdVO0NpHTQqc

AMRAP 12

15 Squats

10 Sit ups

5 Push ups

BARBELL

BAR: Push Jerk + Split Jerk (EMOM x 9, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

EMOM x 15

6/4 Cals Bike

AMRAP Burpees

*Do 6/4 full cals each minute / score = total burpees

WOD

WOD: Metcon (Time)

3 RFT / 20 cap

Run 800m

21 Body Weight Deadlifts

15 3/4 Body Weight Power Cleans

9 Half Body Weight Shoulder to Overhead

KICKER

KICK: Metcon (No Measure)

10 Sets:

Sprint 100 Yards

(back of building / end to end / down & back = 100 yards)