CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
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WOD Video: https://youtu.be/8ukxFzpHHTk
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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