23
Feb
tuesday
Basin CrossFit – CrossFit
(No Measure)
mobility
+
400 meter run
+
5 rds
5 thrusters (empty bar-lightweight)
5 pullups
Weightlifting
Metcon (3 Rounds for reps)
3 rounds not for time
thruster x max effort 135/95
pullups x match reps
rest as needed between sets
conditioning
Metcon (Time)
20 box jumps overs
20 deadlifts 225/185
15 burpees
15 power clean 205/155
10 deficit hspu
10 overhead squat 185/95
5 mups
5 alpha-makers 135/95
Extra Work
Metcon (Calories)
row 3 x 5:00 rounds w/ 1:00 break