CrossFit Bartlesville – CrossFit

BARBELL

Deadlift (1×5 @ 85% of 1 RM)

Front Squat (1-1-1)

BODY-WEIGHT ONLY

Metcon (Time)

For time / 20 cap: Run 800m, 50 Inverted C2B, 75 Push-ups, 100 Squats, Run 800m

FOUNDATIONS

Metcon (AMRAP – Rounds and Reps)

Partner / Switch as needed / AMRAP 10: Row 100m, 9 Thrusters 45/35, 5 Burpees, then, AMRAP 10: Bike 10/7 calories, 9 Ground to Overhead, 5 Step-ups, 20″

CONDITIONING & COMPETITION

Metcon (AMRAP – Reps)

For time / 5 Rounds, 3 minute clock: 50 DU’s, 12 Burpees, AMRAP Ground to Overhead 135/95 | 115/80, rest 1 minute