21
Aug
Friday
Basin CrossFit – CrossFit
(No Measure)
pvc stretches and progressions
then: empty or light load bar
3 rds
10 kbs russian
10 hollow body rocks
3 rds
10 kbs american
10 superman rocks
3 rds
10 tall cleans
10 kip throughs
3 rds
10 power cleans
5 strict pullups
Metcon (Time)
15 minutes to establish 3rm power clean
then : rest 5:00 and take off 10%
5 rds
5 power cleans
7 c2b pullups