CrossFit Bartlesville – CrossFit
BARBELL
Back Squat (5×5 @ 70%)
Single-arm Snatch (3-2-1, find a heavy set)
BODY-WEIGHT ONLY
Metcon (Time)
For time / 15 cap: 30 Air Squats, Bike 30/20 cals, 30 Push-ups, Run 300m, 30 Hollow Rocks, 300 Single-unders, 30 Burpees
FOUNDATIONS
Metcon (Time)
Partner / 15 cap: 500 Single-unders, someone always holding a plank, 100 Hang Power Clean 75/55/35, someone always holding a dead hang, 150 Sit-ups, someone always holding 75/55/35 Overhead
CONDITIONING
Metcon (Time)
5 RFT / 15 cap: 9 Atomic Sit-ups, 15 T2B, 21 Double-unders
COMPETITION
Metcon (AMRAP – Rounds and Reps)
AMRAP 15: 1 Sled Push & Pull 180/135/90, 3/2 Ring MU’s + 10 UB T2B, 10 Pistols
KICKER
Metcon (Time)
Rest 1 min
-then: 15 Burpees + 21 Hang Power Cleans 95/65 | 75/55 + 9 Burpees