Monday

Basin CrossFit – CrossFit

BCF mobility (No Measure)

200 meter run

lunge and twist x 20

toe touch x 20

kicks x 20

squats x 20

tea cups x 3 l/r

pushup x 10

judo pushup x 10

inchworm x 5

200 meter run

speed clean and jerk (2 x 20)

these are two sets performed at max intensity unbroken, focus on breathing and rhythm

conditioning

Metcon (Time)

6 rds for time

run 400 meters

20 wallballs 25/20

10 s2o 115/75