CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Explanation:

https://drive.google.com/file/d/1f6GPt4V83KJX7hK8srHONGMQ6gHa7-gv/view?usp=sharing

For time / 10-9-8-7-6-5-4-3-2-1

Push ups

Box Jumps 24/20″

Run 100 yards after each Round

BARBELL

BAR: Back Rack Lunge (10-10-10, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

7 RFT / 21 cap

7 Reverse Lunges each leg

7 Burpees

7 Air Squats | RX+ Pistols

7 Sit ups | RX+ T2B

7 Push ups | RX+ HSPU

WOD

WOD: Metcon (AMRAP – Reps)

5 Rounds / AMRAP

Max UB Push ups

-rest :30

Max UB Hang Power Clean, 95/65 | 75/55

-rest :30

Max UB WBS

-rest 1 min

KICKER

KIKR: Metcon (AMRAP – Reps)

AMRAP 1: Burpees