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