tuesday

Basin CrossFit – CrossFit

Warm-up

all one arm kb :

100m Farmers Walk

4 Front Squats l/r

8 Presses l/r

100m Waiters Walk with 1 DB directly Overhead

8 Lying kB Extensions Overhead

8 Walking Lunges with 1 kB Overhead l/r

100m Farmers Walk

1-2 Rounds (depending on time)

Wod prep

(5min) Review the Thruster with an empty barbell

* Front Squat – Push Press with Squat Stance – Thruster

(10min) Prep for the Thruster

2 x 5 reps

2 x 3 reps

* Increase the load each set.

wod

competitors

Thruster (1rm)

Metcon (AMRAP – Reps)

death by thruster @ 70%

Metcon (Time)

10 minute amrap

50 Double unders

10 Overhead squats (105/70)