CrossFit Bartlesville – CrossFit

BARBELL

Shoulder Press (5×3 @ 80%)

BODY-WEIGHT ONLY

Metcon (Time)

4 RFT / 20 cap: Row 500m, 25 Sit-ups, 15 Burpees

FOUNDATIONS

Metcon (Time)

3 RFT / 15 cap: 30 KBS 35/25, 30 Hand Release Push-ups

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP 15: 30 UB Double-unders, 20 UB WBS, 10 UB Front Squats 95/65 | 75/55

COMPETITION

Metcon (AMRAP – Rounds and Reps)

WODAPALOOZA Online Qualifier #2 / “Death by Triplet” – Complete as many rounds as possible, each within a 2 minute window, of the following:

8 Burpee Box Jump Overs | 8 Hang Power Snatches | 8 Thrusters (115/80 | 95/65)

If an athlete completes the round within the two minutes, they’ll rest the remainder, and then earn another 2-minute round. The athlete continues, until they are no longer able to complete the allotted work within the 2:00 window.

This workout is scored as the total number of completed rounds and reps.

Tie-breaker: Time on clock at the completion of their final complete round.

If an athlete completes 12 total rounds, their time at the conclusion of the 12th round is their score.

KICKER

Metcon (Calories)

2 Rounds: 1 min – Max calories Bike, rest 1 min