4
Dec
friday
Basin CrossFit – CrossFit
(No Measure)
BCF mobility
+
100 hollow body rocks
+
group pvc progressions
Weightlifting
15 mins to finsh speed pulls
then:
all other sets are performed every 1:30
28 minute clock
speed pulls (10 x 5 @ 30%)
Snatch (3 x 5 every 1:30 (full))
Hang Snatch (3 x 5 unbroken (power))
Overhead Squat (2 x 5)
conditioning
Metcon (Time)
2-4-6-8-10
unbroken mups
*run 400 every time you break a set, continue where you left off after running