Monday

Basin CrossFit – CrossFit

Warm-up

With a light MB (14/12/10lbs):

Min 1: 10 Wall Ball + 25 Mountain Climbers

Min 2: 12 Wall Ball + 20 Mountain Climbers

Min 3: 15 Wall Ball + 15 Mountain Climbers

Min 4: 20 Wall Ball + 10 Mountain Climbers

Min 5: 25 Wall Ball

(10min) Gymnastics Complex #3

5 Frog Supports — Scale UP to Pressing out into Handstands.

5 Headstand attempts — Scale UP to Pressing out into Handstands.

5 Skin the Cats

5 Ice Cream Makers

Wod prep

(15min) Work Power Snatch

3 x 3 Reps

* Increase the load a little each set. Do them any way — touch and go or reset each time. They should look perfect!

Then:

1 Power Snatch

EMOM 10min

wod

Metcon (AMRAP – Rounds)

rx+

3 Power Snatch (155/115lbs)

9 Wall Ball (20/14lbs)

AMRAP 7min

Metcon (AMRAP – Rounds)

rx

3 Power Snatch (135/95lbs)

9 Wall Ball (20/14lbs) — 11/9ft target

AMRAP 7min

Metcon (AMRAP – Rounds)

3 Hang Power Snatch

9 Wall Ball

AMRAP 7min

competitors

T.J. (Time)

For Time:

10 Bench Presses, 185#

10 Strict Pull-Ups

Max Thrusters, 135#

Repeat the triplet until you have completed 100 Thrusters

*Put Rounds in comments
In honor of United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas
To learn more about T.J. click here