20
Jul
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