CrossFit Bartlesville – CrossFit
BARBELL
Clean Deadlift + Clean High Pull + Hang Clean & Jerk + Front Squat (15 minutes – work to a heavy set)
BODY-WEIGHT ONLY
Metcon (AMRAP – Rounds)
3 RFT / 15 cap: 100 Single-unders, 50 Lunges, 25 Push-ups
FOUNDATIONS
Metcon (Time)
For time / 15 cap: 100 Burpees
CONDITIONING
Metcon (AMRAP – Rounds & Reps)
Teams of 3 / AMRAP 20: 15 Sled Push 3/2/1 (down & back =1), 60 T2B, 90 Cal Row
COMPETITION
Metcon (AMRAP – Rounds and Reps)
For time / 20 cap / 10-9-8-7-6-5-4-3-2-1: Hang Squat Clean 95/65 | 75/55 (add 10# each round), HSPU (men-strict)
KICKER
Metcon (Time)
21 cals Bike + 15 Burpees + 9 Pull-up