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