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