28
Jan
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