CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
WOD Explanation Video:
https://drive.google.com/file/d/1fJKXxGcG8DBdc9MkkW6EZvQiSLAoqBeY/view?usp=sharing
12 Minute Clock
Run 1 mile
In time remaining,
AMRAP: 5 Squats, 3 Push ups
BARBELL
BAR: Single Arm Dumbell Press (1-1-1-1-1, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
5 Rounds, 3 minute clock:
100 Single-unders
20 Air squats
AMRAP Push-ups in time remaining
-rest 1 min
WOD
WOD: Metcon (Time)
Partner / For time / 20 cap
20 Sled Push, 2/1
40 T2B
60 Power Cleans, 135/95 | 115/75
80 WBS
100 Cal Row
KICKER
KIKR: Metcon (AMRAP – Reps)
Tabata Jump Lunges