12
Jun
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