CrossFit Bartlesville – CrossFit
BARBELL
Back Squat (5×5 @ 75% )
BODY-WEIGHT ONLY
Metcon (Time)
5 RFT / 20 cap: Run 200m, 20 Air Squats
FOUNDATIONS
Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20 / 1 works: 9 G2O 75/55/35, 7 Step ups 20″, 5 Burpees
CONDITIONING
Metcon (Time)
For time / 15 cap: 15 cals Bike, 20 Shoulder to Overhead 95/75, 15 cals Bike, 15 S2O, 15 cals Bike, 10 S2O
COMPETITION
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
KICKER
Metcon (Time)
21 Muscle Clean & Strict Press (95/65 | 75/55), 15 Cal Row, 9 Burpees