CrossFit Bartlesville – CrossFit
BARBELL
Deadlift (1×3 @ 90%)
Front Squat (1×10, heavy as possible)
BODY-WEIGHT ONLY
Metcon (AMRAP – Reps)
EMOM x 20 / Partner / 1 works: 30 Single-unders, 5 Burpees, AMRAP Air Squats (score = total Air Squats)
FOUNDATIONS & CONDITIONING & COMPETITION
Metcon (Time)
For Time / 20 cap: 360 Single-unders, 90 WBS 20/14/10, 60 Cal Row, 30 2 Push-ups + 1 Burpee combo (complete in any order but no partitioning)