CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
WOD Explanation:
https://drive.google.com/file/d/1_7KmDLNDHPxfaA4ux-Rk7yn7F1b4Vi4o/view?usp=sharing
Death by Air Squats
*start minute 1 (round 1) with 10 reps
With a continuously running clock perform 10 squats the first minute, 11 squats the second minute, 12 squats the third minute, and so on, continuing to add 1 rep each minute until you cannot complete the required number of reps in the given minute. Score is the total rounds and reps in the last round completed.
*If you plan to do the MURPH Challenge this weekend, maybe don’t do this workout.
BARBELL
BAR: Front Squat (EMOM x 9)
Work to a heavy set
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 RFT / 15 cap
30 Jump Lunges
20 Burpees
10 Cals Bike
WOD
WOD: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Masters: 115/80
KICKER
KICK: 500m Row (Time)
Max Effort 500m Row