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 snatch

then: rest 2:00

7 minute amrap

3 x 1 full snatch + 2 ovhd squats @ 80%

200 meter run

conditioning

Metcon (Time)

4 rft

thruster x 5 135/95

t2b x 10

otb burpee x 15