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