CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
WOD Explanation:
https://drive.google.com/file/d/1kuO1FeadOlHBKBwuKy1vvc8TE_Zw-3Ws/view?usp=sharing
AMRAP
Tabata Squats
Tabata Push-ups | RX+ HSPU
Tabata Sit ups | RX+ T2B
Tabata SIngle-unders | RX+ DU’s
BARBELL
BAR: Squat Snatch + 2 Hang Squat Snatch (EMOM x 5, work to a heavy set)
WOD
WOD: Metcon (Time)
5 RFT / 20 cap
1 Lap around the building – Single arm KB Farmers Carry, 70/55/35 (switch arms as needed) (1 rep)
30 KB Deadlifts, 70/55/35
20 American KBS, 70/55/35
10 Goblet Squats, 70/55/35
KICKER
KIKR: Metcon (AMRAP – Reps)
AMRAP 1 – Burpees