1
Oct
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