CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Rounds and Reps)



WOD Video: https://youtu.be/8ukxFzpHHTk

15 AMRAP /

24 Jumping Jacks | RX+ Double-unders

12 Burpee

12 Jump Lunges

BARBELL

BAR: Squat Snatch (5×2 @ 75%)

CNS Warm-up / 2 Rds: PVC then with empty Barbell

5 Tall High Pull

5 Tall Muscle Snatch

5 Press Behind the Neck

5 Overhead Squat

5 Press Behind Neck from Squat

5 Drop Snatch

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

15 Minute Clock /

Max Single-unders | RX+ DU’s

Every minute do 10 Air Squats to Med Ball

WOD

WOD: Metcon (Time)

30-20-10

Toes-to-bar

Single Kettle Bell Lunge, 70/55/35 (hold anyhow)

KIKR

KIKR: Metcon (Calories)

Tabata Bike, 10-20