10
Jul
Friday
Basin CrossFit – CrossFit
Warm-up (No Measure)
(empty bar)
3rds
10 thrusters
10 arm circles
3rd
5 strict pullups
5 pushups
3rds
10 hard pulls on the rower
10 press
3rds
5 burpees
5 cleans
interval training
Metcon (AMRAP – Reps)
tabatta x 12 rounds alternating
thrusters 95/65
pullups
rest exactly 5 minutes have next wod setup already
conditioning
Metcon (AMRAP – Reps)
3 x 3:00 amraps with 1:00 break
10 row cals
10 box jump 30/24
10 push press 115/75
If performing extra work rest exatly 10 minutes then go
Extra Work
Metcon (Time)
for time:
50 hspu
40 otb burpees
30 power cleans 135/95