CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
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WOD Video: https://drive.google.com/file/d/1MpIUMLjHi5viV2LPQvUuWuwkDuGtULnt/view?usp=sharing
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AMRAP 12
6 Burpees
9 Sit ups
BARBELL
BAR: Push Press (5×1 @ 95%)
CNS Warm-up:
5-4-3-2-1, Shoulder Press
3-2-1, Push Press
Proceed to 3×1 Push Press
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / 3 Rounds / 1 works
Tabata Bike, 20/10
3 Mins – Max Cals Row
WOD
WOD: Metcon (Time)
For time / 15 cap
21 Burpees | RX+ Push-up + Burpee Combo
9 Power Snatch
15 Burpee | RX+ Push-up + Burpee Combo
15 Power Snatch
9 Burpees | RX+ Push-up + Burpee Combo
21 Power Snatch
*115/80 | 95/65 || RX+ 135/95 | 115/75
KIKR
KIKR: Metcon (No Measure)
10 Sets:
Sprint 50 yards
Walk to recover 50 yards