Saturday

Basin CrossFit – CrossFit

Warm-up

mobility

pizza game

Wod prep

(10min) Prep for Workout

Alternate with Partner. While one does Squat Cleans, the other does Pullups, then Switch:

10 Kipping Swings on Pullup Bar

1 Front Squat + High Hang Squat Clean + 1 Mid Thigh Squat Clean

5 Strict Pullups —- Jump to negatives

1 Front Squat + High Hang Squat Clean + 1 Mid Thigh Squat Clean

5 Gymnastics Kipping Pullup —– Or Scale to Ring Pullups here

3 Squat Cleans

10/7 Pullups any way

* Add load each set. The last set should be at their working weight.

wod

Metcon (AMRAP – Reps)

rx+

In Partners:

4 Squat Clean (155/115lbs)

– each alternating

AMRAP 5min

10 Pullups – each alternating

AMRAP 5min

Rest 2min

2 Rounds

Metcon (AMRAP – Reps)

4 Squat Clean (135/95lbs)

– each alternating

AMRAP 5min

7 Pullups – each alternating

AMRAP 5min

Rest 2min

2 Rounds

Metcon (AMRAP – Reps)

In Partners:

4 Power Clean

– each alternating

AMRAP 5min

7 Ring Pullups or Ring Rows – each alternating

AMRAP 5min

Rest 2min

2 Rounds