CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
EMOM x 10
:30 second Top of Push ups Plank Hold
AMRAP Jump Lunges
BARBELL
BAR: Front Squat (5×2 @ 85%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 / Partner / 1 works
Row 150m
20 Jump Lunges
Run 100m
10 Push Ups
WOD
WOD: Metcon (Time)
For time / 15 cap
60 Alt DB Snatches, 50/35/25#
50 WBS
40/30 Cals Bike
30 Box Jumps, 24/20″
20 Pull-ups
10 Rounds of Tiger Complex: Power Snatch + OHS + Back Squat + Push Press, 95/65 | 75/55
KIKR
KIKR: Metcon (Time)
For time:
9 Cals Bike
15 Thrusters,95/65 | 75/55
21 Pull-ups