CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
WOD Video Explanation:
https://drive.google.com/file/d/1RT6zN9lrNoSEFhBqA-jUkdcD4R6E0qRf/view?usp=sharing
4 Rounds / Each Rd is 2 mins
Accum :60 sec OH Hold, 25/45# Odd Object
15 Mountain Climbers
AMRAP Burpees
-rest 1 min
BARBELL
BAR: Deficit Deadlift (5-5-5-5-5 (4″ deficit), work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Any Order:
AMRAP 5 – Cals Bike
AMRAP 5 – Single Unders | RX+ DU’s
AMRAP 5 – Sit ups | RX+ GHDSU
AMRAP 5 – Push-ups | RX+ HSPU
AMRAP 5 – Cals Row
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
1 Deadlift, 315/225 | 275/155
2 Bar Muscle-ups
20′ Handstand Walk
KICKER
KIKR: Metcon (AMRAP – Reps)
Jump Lunges