Tuesday

Basin CrossFit – CrossFit

Skill/Efficiency

Metcon (Time)

3 rds for time

15 pullups

20 pistols

30 kb snatches 15l/15r

conditioning

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Extra Work

Metcon (AMRAP – Reps)

Row as hard as you can for 1:00. Divide the number of calories by 2.

rest 2:00

row 30w/30r until you can no longer get withen 2 calories of the above number.

example:

you row 20 calories in 1 minute,

20 calories divided by 2 is 10,

row 30 second intervals until you can no longer get at least 8 cals per set.

total cals = reps (including first 1:00 test)