friday

Basin CrossFit – CrossFit

Warm-up

15 minutes

2 rds

overhead band actice stretch x 10

active bent lat stretch x 10 l/r

active pec ring dip stretch x 10

use bar remainder of time to warmup cleans and address mobility issue in the bottom of the front rack position

Weightlifting

Metcon (No Measure)

EMOM 14:00

evens: power clean + squat clean + front squat +jerk AHAP build up

odds: 4 strict mups
If you can only kip your mups use the progression w/ feet on a box or band under your hips

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Extra Work

4 rds

pistol x 12

glute ham raise x 6

4 rds

chinup hang x 35 sec

2 rope climbs

Metcon (AMRAP – Reps)

:30 each station 5 rounds

1) kbs 70/53

2) double under

3)t2b

4)rest