CrossFit Bartlesville – CrossFit

BARBELL

Back Squat (5×5 @ 72.5%)

Single Arm Dumbell Push-Press (8-8-8)

BODY-WEIGHT ONLY

Metcon (Time)

For time / 15 cap: 40-30-20-10, Tire Step-ups, Hand-release Push-ups

FOUNDATIONS

Metcon (Time)

5 RFT / 15 cap: 10 Ground to Overhead75/55/35, Row 250m, 5 Burpees

CONDITIONING

Metcon (Time)

For time / 15 cap: 30 Thrusters 75/55/35, 30 Box Jumps 24/20, 30/24 Cal Bike, 30 T2B

COMPETITION

Metcon (Time)

For Time / 20 cap: 25/18 Cals Bike, 50 WBS, 25/18 Cals Bike, 35 Power Cleans 95/65, 25/18 Cals Bike, 20 Burpee Box Jumps 24/20, 25/18 Cals Bike, 35 Power Cleans 95/65, 25/18 Cals Bike, 50 WBS

KICKER

Metcon (Time)

100 Air Squats