monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

5rds

3-5 dragonflys down and up

5 x kip & 3 sec pause at the top pullup

Gymnastics

20 minutes to practice HS walks and butterfly pullups.

conditioning

Metcon (Time)

5 rft

25 pushups

17 front squats 95/65

9 t2b

Extra Work

Metcon (Time)

350 air squats for time