CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Rounds and Reps)



WOD Video: https://youtu.be/GaFV52_llq0

AMRAP 15 /

Run 200m

10 Odd Object KBS

10 Burpee-Push up combo

BARBELL

BAR: Split Jerk (5×3 @ 70%)

CNS Warm up:

5 Shoulder Press

5 Behind the Neck Press

5 Dip-quarter Squat

5 Push Press

5 Power Jerks

5 Behind the Neck Split Jerk

5 Tall Split Jerk

* 1 x w/ PVC and 1x w/ empty bar

Nutrition Challenge WOD

NCW: Metcon (Time)

For time /

100 Air Squats to Med Ball

Row 75 cals

50 Burpees
You can Do the NCW as your Workout even if u are not doing the Nutrition Challenge.

WOD

WOD: Metcon (Time)

For time / 15

30 Squat Clean & Split Jerk, 155/105 | 135/80

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Push-ups