CrossFit Bartlesville – CrossFit
BARBELL
Squat Clean Thruster (EMOM x 10, find a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
42 Cal Row
21 Burpees
30 Cal Row
15 Burpees
18 Cal Row
9 Burpees
Friday Nite Lites
FNL: Metcon (Time)
RX: For time / 9 cap
21-15-9
Deadlifts, 225 /155
Handstand push-ups
-then
21-15-9
Deadlifts, 315/225
50-ft. handstand walk
————
Scaled: For time / 9 cap
21-15-9
Deadlift 135/95
Hand release push-ups
-then
21-15-9
Deadlift 185/135
50-ft. Bear crawl
OPEN 2020
OPEN: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
* see scorecard for all 20.3 variations
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
RX: Sit ups
RX+: T2B