CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
WOD Explanation Video:
https://drive.google.com/file/d/1ncYEhHmC_aR2aBNy-8DA8vm2G8TYvKSJ/view?usp=sharing
3 Rounds:
3 minute clock
15 Lunges
15 Burpees
15 Hollow Rocks
In the balance of the 3 minutes, do AMRAP of Jumping Jacks
*score = total Jumping Jacks
BARBELL
BAR: Power Clean + 2 Push Jerks + 4 Front Rack Lunges (EMOM x 7)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For Time / 15 cap
Unbroken SIngle-unders 50-60-70-80-90-100 -90-80-70-60-50 | RX+ Double-unders
*5 AIr Squats each break during a set
**10 Push ups after each round including the last round
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 7
21 Cals Bike
21 Thrusters, 95/65 | 75/55
AMRAP Pull-ups | RX+ Bar Muscle-ups
KICKER
KIKR: 800m Run (Time)
Max Effort 800m Run