CrossFit Bartlesville – CrossFit

 

BARBELL

Back Squat (5×3 @ 80%)

BODY-WEIGHT ONLY

Metcon (AMRAP – Reps)

AMRAP 15: Row 1000m, 500 Singles, AMRAP Burpees

FOUNDATIONS

Metcon (Time)

5 RFT / 15-cap: 12 Deads, 9 Hang Power Clean, 6 Shoulder to Overhead

*95/65 | 75/55

CONDITIONING

Metcon (Time)

For Time / 20 cap: 50 DUs, 40 Air Squats

30 T2B, 20 Burpees, 10 Bear Complex (95/65 | 75/55), 20 Burpees, 30 T2B

40 Air Squats, 50 DUs

COMPETITION

Metcon (AMRAP – Rounds and Reps)

AMRAP 15: 50 UB DUs, Run 200m, 5/3 Bar Muscle ups

KICKER

Metcon (Time)

21-15-9 Burpees