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