CrossFit Bartlesville – CrossFit

Weightlifting

Shoulder Press (3×5 @ 72.5%)

Snatch Deadlift + Hang Snatch High Pull (5×2 @ 120%)

BODY-WEIGHT ONLY

Metcon (Time)

For time / 18 cap: 100 Lunges, 250 Single-unders, 80 Hollow Rocks, 200 Single-unders; 60 Push-ups, 150 Single-unders, 40 Squats, 100 Single-unders, 20 Burpees. Do 3 Burpees every minute on the minute.

FOUNDATIONS

Metcon (AMRAP – Rounds and Reps)

Partner / 1 Works / AMRAP 18: 9 WBS (14/10/6#), 15 Am. KBS 35/25, 21/15 Cal Row

CONDITIONING

Metcon (AMRAP – Reps)

AMRAP: 4 min – Deadlifts, 3 min – Hang Power Cleans, 2 min – Front Squats, 1 min – Shoulder to Overhead, 2 min – Front Squats, 3 min – Hang Power Cleans, 4 min – Deadlifts (135/95 | 115/80)

COMPETITION

Metcon (AMRAP – Reps)

AMRAP 12: Run 800m, 30 Burpees, 15/12 cals Bike, 50 Single+Double-under combos, AMRAP Bar Muscle-ups

KICKER

Metcon (Time)

For time: 30 Hang Power Cleans 135/95 | 115/80