wedensday

Basin CrossFit – CrossFit

Warm-up

partner a. rows 500 meters

partner b. shoulder distractions

switch,

partner a. rows 750 meters

partner b. foam rolls tspine + glutes

Wod prep

5 minutes go over kb clean technique

6 minute clock

6 cleans

6 lunges

wod

Metcon (AMRAP – Reps)

rx+

Min 1: 20/15 Cal Row

Min 2: 10 dbl kB Cleans 53/35

Min 3: 20 Jumping Lunges

Min 4: Rest

6 Rounds

Metcon (AMRAP – Reps)

rx

Min 1: 15/10 Cal Row

Min 2: 10 kB Cleans 35/25

Min 3: 16 Jumping Lunges

Min 4: Rest

6 Rounds

Metcon (AMRAP – Reps)

fitness

Min 1: 12/7 Cal Row

Min 2: 10 kB Cleans

Min 3: 10 Walking Lunges

Min 4: Rest

6 Rounds

competitors

Power Snatch (6 x 2)