Saturday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm

Jog 200m as a group and follow it up with:

4 Rounds

4 Pullups

8 Pushups

12 Air Squats

* Scale movements as needed

Wod prep

3 x 5 Reps Unbroken

* Add load each set, with the last set being at their working weight.

wod

Metcon (Time)

rx+

Run 1 mile

21 Clean and Jerks (155/105lbs)

Run 800 meters

21 Clean and Jerks (155/105lbs)

Run 1 mile

Metcon (Time)

rx

Run 1 mile

21 Clean and Jerks (135/95lbs)

Run 800 meters

21 Clean and Jerks (135/95lbs)

Run 1 mile

Metcon (Time)

fitness

Run 1200 meters

21 Clean and Jerks

Run 800 meters

21 Clean and Jerks

Run 1200 meters

competitors

Metcon (Time)

For time:

21-15-9

Overhead squat (115/75)

Ring dip

– Rest 3 minutes –

For time:

9-6-3

Overhead squat (155/105)

Muscle up + Ring dip