CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
WOD Video:
https://drive.google.com/file/d/1MyeqSdlrcmgRaSNQrMxftgb9M6FRVitC/view?usp=sharing
AMRAP 12
10 Hand Release Push ups
:30 sec Wall Sit (1 rep)
20 Flutter Kicks
BARBELL
BAR: Single Arm Dumbell Press (1-1-1-1-1)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
60 Box Step ups, 24/20″
90 Cal Row
300 Single-unders | RX+ 100 Double-unders
WOD
WOD: Metcon (Time)
For time / 15 cap
21-15-9
Squat Snatch 95/65 | 75/55
T2B
Burpees
KICKER
KIKR: Metcon (No Measure)
Not for time / 10 Rounds
Sprint 50 yards, walk back to recover