Friday

Basin CrossFit – CrossFit

Weightlifting

Back Squat (5×3)

conditioning

Metcon (Time)

for time

5 rds of cindy

50 kbs 50/35

5 rds of cindy

50 situps

Strength Cycle

Power Snatch (1rm -5%, -10%)

Snatch Pull (3rm)

Overhead Squat (3 rm)

back extension (ghd) (3 x 10-12)

Dips (3 working sets with weight)

use parralettes or boxes for a ridgid base, no kipping