Friday

Basin CrossFit – CrossFit

Warm-up

Weightlifting

Split Jerk (max for the day then 3 x 1 @ 80%)

super set with 10 x strict CHIN ups (reverse grip)

Front Squat (3 x 2 60%)

conditioning

Metcon (Time)

9 rounds for time

5 hang power cleans 185/135

9 defecit hspu