mONDAY

Basin CrossFit – CrossFit

Strength Cycle

Power Clean And jerk (1 rm, -5% , -10%)

Back Squat (2rm)

Split Jerk (2rm)

Bench Press (2rm)

Weightlifting

Metcon (AMRAP – Rounds)

15 minutes to establish a 2rm clean and jrk cluster

then: rest 2:00

7 minute amrap

3 full cleans @ 85%

200 meter run

conditioning

Metcon (AMRAP – Rounds and Reps)

10 minute amrap

10 burpees

20 wall balls 20/14