friday

Basin CrossFit – CrossFit

(No Measure)

2 rounds

20 jumping jacks

5 burpees

2 rounds

10 arm circles

10 planche push-ups

2 rounds

3 inch worms

3 tea cups l/r

2 rounds

10 shoulder rotations

5 pause dips (3 sec. In the bottom)

Then PVC progressions

3 position snatch (3 sets)

Snatch (3 x 2)

Overhead Squat (3rm)

conditioning

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups