CrossFit Bartlesville – CrossFit

BARBELL

Clean High Pull + Hang Squat Clean + Push Jerk (EMOM x 10, find a heavy set)

BODY-WEIGHT ONLY

Metcon (Time)

For time / 15 cap

Row 500m

21 Burpee Box Jump, 20″

Bike 50/40 cals

15 Burpee Box Jump, 20″

Run 400m

9 Burpee Box Jump, 20″

FOUNDATIONS

Metcon (Time)

For time / 15 cap

40-30-20-10

Inverted C2B Pull-ups

KBS, 55/35/25

CONDITIONING & COMPETITION

Metcon (AMRAP – Rounds and Reps)

AMRAP / EMOM for as long as possible

5 Thrusters, 95/65 | 75/55

6 Burpees

7 Pull-ups

KICKER

Metcon (Time)

100 Double-unders or 300 Single-unders

30 Power Cleans, 95/65 | 75/55

15 Burpees