CrossFit Bartlesville – CrossFit

BARBELL

Bear Complex (EMOM x 10, work to a heavy set)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

BODY-WEIGHT ONLY

Metcon (Time)

2 RFT / 18 cap: Run 800m, 30 Burpees

FOUNDATIONS

Metcon (Time)

For time / 18 cap: 50 KBS 35/25#, 40 Lunges, 30 Clean & Jerks 75/55/35, 20 Burpees, 10 Atomic Sit-ups 45/25/15#, 20 Burpees, 30 Hang Power Snatch, 40 Lunges, 50 KBS 35/25#

CONDITIONING & COMPETITION

Metcon (AMRAP – Rounds and Reps)

AMRAP 15: 150 WBS, 90 Double-unders, 30 Pull-ups

KICKER

Metcon (AMRAP – Reps)

AMRAP 3: Push-ups (men – strict)