CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
27 Jumping Jacks
21 KBS, 35/25
15 Toes To Wall
9 Push ups
BARBELL
BAR: Squat Clean (5×1 @ 80%)
CNS Barbell Warm-up:
5 Clean High-Pull
5 Tall Clean
5 Hang Muscle Clean
5 Front Squat
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 Cap /
Rower Be Like Ski Erg, 50 Cals
50 KBS, 55/35 | 45/25
30 Burpees
50 KBS, 55/35 | 45/25
Run 800m (D & B = 100m)
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 Power Cleans 115/80 | 95/65
10 WBS
20 DU’s
KIKR
KIKR: Metcon (Calories)
1 min – Max Cals Bike