CrossFit Bartlesville – CrossFit
BARBELL
Snatch Deadlift + Snatch High Pull + Hang Snatch + Overhead Squat (15 mins to find a heavy set)
BODY-WEIGHT ONLY
Metcon (Time)
For time / 20 cap: Row 500m, 50 Knee-ups, Accum 5 min – plank hold (each break do 5 burpees), 50 Sit-ups, 800m Run
FOUNDATIONS
Metcon (AMRAP – Rounds and Reps)
AMRAP 20: 10 KBS, 35/25#, 5 Burpees, Run 200m
CONDITIONING
Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20: 30 Cal Row, 60 HR Push-ups, 90 Double-unders
COMPETITION
Metcon (AMRAP – Reps)
AMRAP / 20 minute clock: 300′ HSW, 300 Double-unders, AMRAP Squat Clean Thruster 135/95 | 115/80
KICKER
Metcon (Time)
150 Sit ups