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