CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Rounds and Reps)

WOD Explanation:

https://drive.google.com/file/d/1N9Ydn1sgj495klLOdd7EUQe-2T_4liQz/view?usp=sharing

AMRAP 10 (changed from EMOM)

:30 sec Plank Hold

7 Foot Release Squats (see video above)

5 Hand Release Push-ups (see video above)

BARBELL

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

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 RFT / 18 cap

50 Cal Row

40 Push-ups

30 Ring Rows | RX+ Strict Pull-ups

20 Burpees | RX+ Strict Burpees

10/7 Cals Bike

WOD

WOD: Metcon (Time)

For time / 12 cap

50 Front Rack Lunges, 95/65 | 75/55

40 GHD SIt ups

30 OH Squats

20 Sit ups | RX+ T2B

10 Bear Complex, 95/65 | 75/55

KICKER

KIKR: Metcon (AMRAP – Reps)

Max Unbroken American KB Swings, 55/35 | 45/25#