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