friday

Basin CrossFit – CrossFit

Warm-up

kb complex:

10 Deadlifts

10 Press + 3sec Hold at top of Press

Run 100m

10 Bent Over Row

10 Front Squat + 3sec Hold at bottom of Squat

Run 100m

10 Windmills (1 kB) – 5 each side

10 Single Arm Snatch – 5 each side

Run 100m

(10min) Gymnastics Complex #3

5 Frog Supports – Scale UP to Pressing out into Handstands

5 Headstand attempts

5 Skin the Cats

5 Ice Cream Makers

Wod prep

pvc warmup as a group

(10min) Prep for Workout

5 Power Snatch

5 kB Front Squat

2 Rounds

* Add load for the second round. This should be their working weight.

wod

Metcon (Time)

rx+

13 Power Snatch (115/75lbs)

13 kB Front Squat (53/35)

10 Rounds

Metcon (Time)

rx

10 Power Snatch (95/65lbs)

10 kB Front Squat (35/25)lbs)

10 Rounds

Metcon (Time)

10 Power Snatch

10 kB Front Squat

8 Rounds