CrossFit Bartlesville – CrossFit

BARBELL

Deadlift (1×5 @ 80%)

Front Squat (3×2 @ 90%)

BODY-WEIGHT ONLY

Metcon (Time)

For time / 20 cap / Any order: Row 1000m (1 rep), Run 800m (1 rep), Bike 50 cals (50 reps), 500 Single-unders (500 reps)

FOUNDATIONS

Metcon (Time)

For time / 20 cap: Run 400m, 21 Back Squats 135/95/65, Run 400m 21 Front Squats 115/80/55, Run 400m, 21 Overhead Squats 95/65/45

CONDITIONING

Metcon (Time)

5 RFT / 20 cap: 9 Power Snatch 95/65 | 75/55, 15 Lateral Burpee over Bar, 21 Double-unders

COMPETITION

Metcon (Time)

For time / 20 cap / 3 Rounds: 7 Pull-ups + 5 Strict Pull-ups + 3 Bar MU’s, then, Row 50/35 cals, 5 Rounds of DT 135/95, Row 35/25 cals, 3 Rounds of DT 155/105, Row 20/15, 1 Round of DT 175/115

KICKER

Metcon (AMRAP – Reps)

Max UB Push-ups (men – strict) (you can p ause at the top of the push-up, no piking)