SEPTEMBER 15, 2017

CrossFit Bartlesville – CrossFit

BARBELL

Deadlift (1×5 @ 80%)

Paused Front Squat (5-4-3-2-1 (3 second pause))

BODY-WEIGHT ONLY

Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 15 / 1 works: 9 Push ups, 15 Air Squats, 21 Hollow Rocks, Run 200m (Do 3 synchronized burpees to start each round) * 1 round = 45 reps

METCON

Metcon (Time)

For time / 20 cap: 90 American KBS (55/35 | 45/25), 60 WBS, 30 Ground to Overhead (95/65 | 75/55), Do 3 burpees each break during a set