monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

5rds

3-5 dragonflys down and up

3 strict pullups +3 kip thrus + 3 kipping pullps w/ pause + 3 t2b

Weightlifting

Deadlift (1rm from 6″ deficit)

conditioning

Metcon (6 Rounds for reps)

4 rounds for time per round

deadlift x 6 115/75

hang power clean x 6

front squat x 6

push press x 6

thruster x 6

pullup x 6

t2b x 6

burpess x 6

rest 2:00-3:00 minutes

Extra Work

Metcon (No Measure)

5 rounds

10 t2b

10 situps

10 judo pushups