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