CrossFit Bartlesville – CrossFit
BARBELL
Hang Clean + Front Squat + Split Jerk (12 minutes to find a heavy set)
BODY-WEIGHT ONLY
Metcon (Time)
2 RFT / 20 cap: Row 500m, then 5 Rounds of, 15 Hollow Rocks, 10 Air Squats, 5 Burpees, then, 500 Single-unders
FOUNDATIONS
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 for time / 15 cap: Hang Squat Cleans 75/55/35#, Bar Facing Burpees
CONDITIONING
Metcon (Time)
7 RFT / 15 cap: 7 Deadlift 225/155 | 205/135, 9 T2B
COMPETITION
Metcon (AMRAP – Rounds and Reps)
AMRAP 15: 1 Snatch, 2 Clean & Jerk, 3 Thrusters, 155/105 | 135/95
KICKER
Metcon (Time)
50 Front Squats, 45/35#