24
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)
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