8
Dec
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)