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 3 @ 40%)

Snatch (5 x 3 every 1:30 (full))

power snatch + hang squat snatch (3 x 2 + 2)

power snatch + hang squat snatch
2 power snatch + 2 hang full snatch

Overhead Squat (2 x 3 from the ground)

conditioning

Metcon (AMRAP – Rounds and Reps)

15 minute amrap:

1 thruster 135/95

4 mups

2 thruster

4 mups

3 thrusters

5 mups………….

*add one thruster every round