CrossFit Bartlesville – CrossFit
BARBELL
Shoulder Press (3×5 @ 70%)
Snatch Deadlift + Hang Snatch High Pull (5×3 @ 120% of 1 RM Snatch)
BODY-WEIGHT ONLY
Metcon (AMRAP – Reps)
Partner WOD / Both Work / 3 Rounds: Tabata Bike & Burpees, rest 2 mins after each round (score = total cals + burpees)
FOUNDATIONS
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 / Partner WOD / 1 works: 10 WBS 14/10#, 10 Hang Power Cleans 65/45#
CONDITIONING & COMPETITION
Metcon (AMRAP – Rounds and Reps)
AMRAP 20: 5 C2B, 10/7 Stict Push-ups, 15 Front Squats 75/55/35
KICKER
Metcon (Time)
AMRAP 3: Ground-to-Overhead, 135/95 | 115/80