CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
WOD Video: https://drive.google.com/file/d/1NurCXywmAzYVDilRdgphcrQLAZ43umk3/view?usp=sharing
7 Rounds of:
3 minute clock
Run 200m
20 Sit ups
AMRAP Burpees
-rest 1 min
*Score = total burpees
BARBELL
BAR: Back Squat (1×10, heavy as possible)
This will be the last opportunity for a 10 RM Back Squat for a while.
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / AMRAP
Tabata Bike, 20-10
-then
AMRAP 10
9 Cal Row
21 Lunges
15 Sit ups
-then
Tabata Bike, 10-20
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 Power Cleans, 115/75 | 95/55
24 WBS, 14/10/6#
48 Double-unders
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Push-ups