1
Feb
monday
Basin CrossFit – CrossFit
Warm-up
15 minute clock
mobility
200 meter jog
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