CrossFit Bartlesville – CrossFit
Weightlifting
Back Squat (5×5 @ 67.5%)
One-arm Dumbell Push Press (8-7-6-5-4)
Body-Weight-Only
Metcon (Time)
4 RFT / 20 cap
Walk/Jog/Run 200m
21 Burpees
Foundations
Metcon (Time)
3 RFT / 15 cap
21 Cal Row
15 Ground to Overhead, 75/55/35
9 Burpees
Conditioning
Metcon (Time)
For time / 15 cap
50 Cal Bike
150 Double-unders
Run 800m
Competition
Metcon (Time)
8 Rounds for time / 15 cap
4/3 Bar Muscle-ups
2 Cleans, 80% of 1 RM
Kicker
Metcon (Time)
Rest exactly 1 minute after your WOD
-then
For time: 30 Burpees