CrossFit Bartlesville – CrossFit

BARBELL

Back Squat (5×3@77.5%)

BODY-WEIGHT ONLY

Metcon (Time)

For time / 15 cap: 30 cals Bike, then 3 rounds of 15 Push-ups, 30 Lunges, 15 Burpees, then 30 cals Row

FOUNDATIONS

Metcon (Time)

3 RFT / 15 Cap: 100 Single-unders, 30 Reverse Hypers, 15 Muscle Clean & Strict Press 75/55/35

CONDITIONING

Metcon (Time)

“Never Forget” – Tribute to 9/11

For Time (20-min cap):

1402 m Row (Lost in Tower 1)

40 WBS (Lost in Flight 93), 20/14 | 14/10

614 m Row (Lost in Tower 2)

37 Pull-ups (Port Authority Officers Lost)

343 m Row (NYFD Fireman Lost)

23 G2OH (NYPD Officers Lost), 95/65 | 75/55

COMPETITION

Metcon (Time)

For tiime / 15 cap: 50 GHDSU, 50 Overhead Squats 115/80 | 95/65, 50 T2B

KICKER

Metcon (Time)

30 Burpees