friday

Basin CrossFit – CrossFit

(No Measure)

BCF mobility

+

100 hollow body rocks

+

group pvc progressions

Weightlifting

15 mins to finsh speed pulls

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