CrossFit Bartlesville – CrossFit
BARBELL
Snatch Deadlift + Hand Snatch High Pull + Snatch + Overhead Squat (15 minutes to find a heavy set)
BWO & FOUNDATIONS
Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 18 / Switch every min: 50 Lunges, 40 Hollow Rocks, 30 Push-ups, 20 Step ups 20″, 10 Burpees
CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 15: 9 T2B, 15 Deads 135/95, 21 Double-unders
COMPETITION
Metcon (Time)
For time / 13 cap: 21 Pull-ups, 21 Squat Snatch 105/75, 15 Thruster 145/105, 15 C2B, 9 Squat Clean & Jerk 195/145, 9 Bar Muscle-up
KICKER
Metcon (Time)
30 Hang Power Clean, 135/95 | 115/80