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