Friday

Basin CrossFit – CrossFit

Warm-up

400 meter jog

2 rds

active lat x 10

active bully x 10 l/r

Metcon

Metcon (AMRAP – Reps)

emom for 8 minutes

3-5 strict pullups – wtd if possble

conditioning

Metcon (AMRAP – Reps)

800 meter run

3 rds

snatches x 10 95/65

burpees x 10

t2b x 10

800 meter run

Strength Cycle

advanced class

Back Squat (3-5 x 3 -10% of monday)

Push Press (3-5 x 3 )

Bench Press (3-5 x 3 -10% of monday)

weighted single leg squats (3 x 10)

Dips (3-5 x 5)

use the parralettes on boxes or just boxes and use strict form, loaded heavy

deficit pushup (2-3 x 20+ burnout)

palloff press (3 x 10 e/s)