7
Aug
Friday
Basin CrossFit – CrossFit
Warm-up (No Measure)
(empty bar)
3rds
10 thrusters
10 arm circles
3rd
5 strict pullups
5 pushups
3rds
10 hard pulls on the rower
10 press
3rds
5 burpees
5 cleans
interval training
Metcon (AMRAP – Reps)
12 alternating rounds :20 of work/ :20 rest
squat cleans 135/95
dips
conditioning
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups