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)

12 alternating rounds :15 of work/ :15 rest

thrusters 95/65

pullups
rest exactly 5 minutes have next wod setup already

conditioning

Metcon (AMRAP – Reps)

conditioning: 5 x 2 minute rds w/ 1:00 break

:30 pistols

:30 bike (cals)

:30 s20 95/65

:30 air squats
If performing extra work rest exatly 10 minutes then go

Extra Work

Metcon (Time)

for time:

5 mile bike