CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
WOD Video:
https://drive.google.com/file/d/1l0rWKs9VQTUlThc_y9aEPd-1lm3OiQ05/view?usp=sharing
For Reps /
Tabata Squats
Tabata Push-ups
Tabata Sit ups
Tabata Single-unders or Jumping Jacks
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 12 cap / Any order
Row 1000m
Run 800m (Down & Back length of bldg x 8 or the big loop)
Bike 30/24 Cals
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 5
Buy-in: 50 Jump Lunges
-then AMRAP in time remaining
12 Deadlifts 135/95 | 115/80
12 Bar Facing Burpees
-rest 2 min
AMRAP 5
Buy-in: 50 Jump Lunges
-then AMRAP in time remaining
9 Hang Power Clean 115/80 | 95/65
9 Bar Facing Burpees
-rest 2 min
AMRAP 5
Buy-in: 50 Jump Lunges
-then AMRAP in time remaining
6 Shoulder to Overhead, 95/65 | 75/55
6 Bar Facing Burpees
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 1 – Burpees