CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Rounds and Reps)

WOD Explanation:

https://drive.google.com/open?id=1cWgldSEVAqrSo2fChYZkQosAMrkCmpsI

AMRAP 10

10 Squats

7 Sit ups

5 Push-ups

3 Burpees
Changed this from an EMOM to an AMRAP.

BARBELL

BAR: Back Squat (10-10-10)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 15 cap

120 Rev Stationary Jump Lunges

45 Cals Row

90 Sit ups

30 Cals Bike

WOD

WOD: Metcon (Time)

For time / 15 cap

55 KBS, 55/35 | 45/25

55 Double-unders

55 WBS

55 Double-unders

55 Burpees

55 Double-unders

55 Box Jump Overs, 24/20″

KICKER

KIKR: Metcon (AMRAP – Reps)

Tabata Reverse Stationary Jump Lunges