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 (20 x 1 @ 50%)

3 hang clean + 1 jerk (5 x 2 every 1:30 (full))

power clean + hang full clean + jerk (3×1+1+1)

Front Squat (2 x 2 from the ground)

conditioning

Metcon (AMRAP – Reps)

15 minute amrap:

1 mup

5 thrusters 135/95

2 mup

5 thrusters 135/95

3 mup

5 thrusters 135/95

4 mup

5 thrusters…..