CrossFit Bartlesville – CrossFit
BARBELL
Back Squat (5×3 @ 82.5%)
BODY-WEIGHT ONLY
Metcon (AMRAP – Rounds)
AMRAP 15: 50 Single-unders, 40 Lunges, 30 Squats, 20 Sit ups, 10 Burpees
FOUNDATIONS
Metcon (Time)
5 RFT / 15 cap: Run 200m, 9 Burpees, 15 American KBS 55/35 | 45/25
CONDITIONING
Metcon (AMRAP – Reps)
AMRAP / EMOM x 15: 5 Thrusters 95/65 | 75/55, AMRAP Double-unders (score = total DU’s)
COMPETITION
Metcon (AMRAP – Rounds and Reps)
AMRAP 15: 50 UB DU’s, 40 T2B, 30 Deficit HR Push-ups 4″/2″, 20 Hang Squat Cleans 135/95 | 115/800, 10 Muscle-ups (any)
KICKER
Metcon (Time)
150 Air Squats