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