CrossFit Bartlesville – CrossFit
BARBELL
Shoulder Press (5×3 @ 77.5%)
Snatch Balance + OverHead Squat (1-1-1-1-1)
BODY-WEIGHT ONLY
Metcon (Time)
For time / 18 cap: 100 Lunges, Run 200m, 50 Cal Bike , Run 200m, 100 Lunges
FOUNDATIONS
Metcon (Time)
3 RFT / 15 cap: 250 Single-unders, 15 Burpees, 10 Front Squats 75/55/35#
CONDITIONING
Metcon (Time)
3 RFT / 20 cap: 50 Stationary Lunges 75/55/35# (Rd 1: Back Rack, Rd 2: Front Rack, Rd 3: OH), Run 400m, 20 GHD Sit up
COMPETITION
Metcon (Distance)
Row / 9 Rounds
1:40on / :40 off
Rest 2 mins after round 5
Record meters for each round
Choose “Select Workout” then “Custom List” then “v1:40/20 r…9”
KICKER
Metcon (AMRAP – Reps)
Max Unbroken Ground to Overhead, 115/75 | 95/65