CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Rounds and Reps)

WOD Explanation:

https://drive.google.com/file/d/1FyNY0a7yroeGDWe8dfUP9YbNncR-ZdQd/view?usp=sharing

EMOM x 10

Run 100 yards

5 Squats

4 Lunges

3 Burpees

BARBELL

BAR: Shoulder Press (EMOM x 9, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 18 cap / Any order

100 Lunges | RX+ Weighted Step ups, 55/35 | 45/25

75 Cal Row | RX+ 250 Double-unders

50 RIng Rows | RX+ Strict Pull-ups

WOD

WOD: Metcon (Time)

For time / 12 cap

40 GHD Sit ups

30 Push Press 135/95 | 115/75 | RX+ HSPU

20 SIngle Leg Stand ups (12″ surface) | RX+ Pistols

10 C2B | RX+ Bar Muscle-ups

KICKER

KIKR: 800m Run (Time)

Max Effort 800m Run