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

Handstand Walk (10 minutes)