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