monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

3 rds

10 thrusters 45,65, 95/ 35,55,85

10 pullups strict, kipping, butterfly

10 situps or ghd situps

10 box jumps

Weightlifting

Deadlift (1rm)

conditioning

Metcon (Time)

For time: 115/75

deadlift x 20

h. power clean x 20

front squat x 20

push press x 20

thruster x 20

pullup x 20

t2b x 20

burpee x 20