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)