Monday

Basin CrossFit – CrossFit

Warm-up

3 rounds

belt squats x 12-15

reverse hyper/kbs x 10 (heavier)

3 rounds

suitcase lunges x 10

double kb front sq x 10

Weightlifting

Back Squat (3 x 3 @ 90%)

conditioning

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups