CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Reps)



WOD Video: https://youtu.be/dZ8GKPDb_4c

EMOM x 12 /

Minute 1 – Run 200m

Minute 2 – 15/12 Push ups

(Perfect Score = 90/72)

BARBELL

BAR: Squat Clean (5×2 @ 75%)

Nutrition Challenge WOD

NCW: Metcon (Time)

100 Air Squats to Med Ball

Row 75 cals

50 Burpees
No time cap

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

4 Rounds / Each Round is 3 minutes

30 Jump Lunges

15 Sit ups

AMRAP Burpees in time remaining

-rest 1 minute

WOD

WOD: Metcon (Time)

15 cap

5 rounds of:

10 Pull-ups | RX+ 5 bar muscle-ups

7 Shoulder-to-Overhead, 115/80 | 95/65 ||

RX+ 155/105 | 135/75

KIKR

KIKR: Metcon (No Measure)

10 Rounds:

Sprint 50 yards

Walk / Recover 50 yards