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