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