CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Reps)

WOD Explanation:

https://drive.google.com/open?id=1hlUxG-JIM57QtTI_pO9jJAt3rEt-yH6B

EMOM x 15

10 Foot Release Squats

5 Hand Release Push-ups

*AMRAP Burpees

BARBELL

BAR: Back Squat (5-4-3-2-1-1-1)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 RFT / 18 cap

100 Single-unders | RX+ DU’s

20 Cal Row | RX+ 10 Cals Bike

WOD

WOD: Metcon (Time)

For tiime / 9 cap

30 Burpee Box Jump Over, 20/24

30 T2B

30 Thrusters, 95/65 | 75/55

KICKER

KICK: Metcon (AMRAP – Reps)

Tabata: Strict Sit ups (watch WOD explanation video to understand strict sit-ups)