Thursday

Basin CrossFit – CrossFit

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Weightlifting

Metcon (AMRAP – Reps)

Kettlebell rounds 5 x 3:00 w/ 1:00 break

round 1 & 2

left swing x :30

right swing x :30

left snatch x:30

right snatch x :30

left thruster x :30

right thruster x :30

round 3 & 4

left clean & press x :30

right clean & press x :30

inch worm x 1:00

left overhead squat x :30

right overhead squat x :30

round 5

kbs x 1:00

high pull squat x 1:00

burpees x 1:00

conditioning

Metcon (Time)

3 rounds for time of:

250-meter row

21 good mornings

21 AbMat sit-ups

400-meter run
choose weight but keep it light enough to finish 21 reps in 1 or 2 sets w/ solid form