23
May
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