CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
WOD VIdeo:
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https://drive.google.com/file/d/1UNTmKswSpPF3t5cMQyXCR2R7HKcEKQvt/view?usp=sharing
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EMOM x 12
Odd minutes – SIt ups
Even minutes – Push-up + Walking Plank Combo
BARBELL
BAR: Push Press (Push Press, 5×1 @ 90%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 14 cap
100 Jump Lunges
75 Cal Row
50 Push-ups
25 Cal Row
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
3 Lateral Burpees over Bar
1 Clean & Jerk 115/75 | 95/65
3/2 Strict Pull-ups
1 Power Snatch 115 75 | 95/65
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3: American KBS, 55/35 | 45/25#