CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Rounds and Reps)

WOD Video Explanation:

https://drive.google.com/file/d/1dtyQLS5vqP5Qcf3pUxOkAb4t7lyloOPd/view?usp=sharing

AMRAP 10 of:

Run 200m (1 rep)

15/9 Push-ups

BARBELL

BAR: Back Squat (20 Rep Max)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 12 cap

40-30-20-10

Jump Lunges

Shoulder Press, 45/35/15# bar

WOD

WOD: Metcon (AMRAP – Reps)

15 Minute Clock:

EMOM, 10 WBS

AMRAP KBS, 55/35 | 45/25

KICKER

KIKR: Metcon (Time)

100 Jack Squats

Watch end of video for demo: https://drive.google.com/file/d/1dtyQLS5vqP5Qcf3pUxOkAb4t7lyloOPd/view?usp=sharing