CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
WOD Explanation Video:
https://drive.google.com/file/d/1cJaAEjeh0SHAIwKsBffCSqqSBfa9DH4f/view?usp=sharing
Aa Many Rounds & Reps as Possible in 12 mins:
5 Burpee Broad Jumps
10 Squat Jacks
20 Plank Shoulder Taps
BARBELL
BAR: Shoulder Press (5-5-5-5-5, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 RFT / 18
100 Single-unders | RX+ 66 Double-unders
30 Air Squats
WOD
WOD: Metcon (AMRAP – Reps)
15 Minute Clock /
30 Deadlifts, 225/155 | 205/135
45 Cal Bike
AMRAP Ring Rows
KICKER
KIKR: Metcon (No Measure)
10 Rounds:
Sprint 50 yards
-walk / rest 50 yards