4
Mar
wedensday
Basin CrossFit – CrossFit
(No Measure)
kitchen sink x 2:00
bully stretch x 1:00 l/r
ACTIVE lat stretch x 1:00 e/s
:30 seconds each
air squat
kbs
squat jump
left snatch
right snatch
kbs
plank
superman
Weightlifting
alternating emom x 12
3 position clean
mups
Front Squat
clean from the ground
Muscle-ups (6 x 6)
Metcon (AMRAP – Reps)
9:00 AMRAP of:
20 Power Clean & Push Jerks 135/95#
20 burpees
15 Power Clean & Push Jerks 155/105#
15 burpees″
10 Power Clean & Push Jerks 185/125#
10 burpees
5 Power Clean & Push Jerks 225/155#
5 burpees