CrossFit Bartlesville – CrossFit

BARBELL

Shoulder Press (5×3 @ 82.5%)

BODY-WEIGHT ONLY

Metcon (Time)

For time / 18 cap: 40-30-20-10 Tire Jumps or Step ups, Push-ups, Sit-ups (run 200m b/w rounds)

FOUNDATIONS

Metcon (AMRAP – Rounds and Reps)

Partner / 20 cap: 12 KBS 55/35 | 45/25, 9 Box Jumps or Step ups 20″, 6 Burpees

CONDITIONING & COMPETITION

Metcon (AMRAP – Rounds and Reps)

AMRAP 15: 30 Double-unders, 6 HSPU, 9 Hang Power Cleans 135/95 | 115/80, 12 T2B

KICKER

Metcon (Time)

21 Burpees, 15 Cals Bike, 9 Pull-ups