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