CrossFit Bartlesville – CrossFit

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HW: Metcon (AMRAP – Rounds and Reps)



WOD Video:



AMRAP 12

Run 50 yards

5 Burpees

10 Jump Lunges

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

Partner / For time / 20 cap

5 Sled Push & Pull, 3/2/1 plates (D&B = 1)

40 Med Ball Sit ups, 20/14/10#

60 GHD Reverse Hypers (heels touching)

80 Barbell Front Squats, 45/35/15#

100 Cal Row

80 Barbell Front Squats

60 GHD Reverse Hypers

40 Med Ball Sit ups

5 Sled Push & Pull, 3/2/1

WOD

WOD: Metcon (Time)

For time / 20 cap

30 Squat Snatch 75/55/35

100/85 Cals Bike

50 T2B

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Push-ups