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