CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
WOD Video Explanation:
https://drive.google.com/file/d/12Ig4MADGs9fcl36VQ19dfqDPlpKpcwTt/view?usp=sharing
AMRAP 10 minutes
3 Burpees
Run 100 yards (1 rep)
*add 1 burpee each round
BARBELL
BAR: Deadlift (5×2 @ 80% of 1 RM )
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 RFT/ 15 cap
50 Stationary Lunges
30 SIt ups
10 Burpees
WOD
WOD: Metcon (Time)
10 RFT / 15 cap
10 Hang Power Cleans, 135/95 | 115/75
10 WBS
KICKER
KIKR: Metcon (AMRAP – Reps)
Tabata Sit ups | RX+ GHDSU