CrossFit Bartlesville – CrossFit
Home / KIKR WOD
HOME: Metcon (AMRAP – Rounds and Reps)
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WOD Video: https://drive.google.com/file/d/1AQVbIlnpWvukk6m7P0jiJT4gZDu03SB2/view?usp=sharing
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AMRAP 12 /
25 Odd OBject Kettlebell Swings, 35/25ish
15 Push-ups
BARBELL
BAR: Front Squat (5×3 @ 75% of recent 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
500 Single-unders | RX+ 166 Double-unders
66 Med Ball Sit ups | RX+ GHD Sit ups
33 Burpees | RX+ Push-up + Burpee Combo
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
5 Cals Bike
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
*135/95 | 115/75
KIKR
KIKR: Metcon (No Measure)
10 Rounds:
Sprint 50 Yards
-walk to recover 50 yards