25
Feb
wednesday
Basin CrossFit – CrossFit
Warm-up (No Measure)
1000 metes row or bike 1 mile
front rack stretch x 1:00
kitchen sink x 1:00
couch stretch x 1:00 e/s
3 rds w/ bar
power cleans x 7
front squat x 7
push press x 7
Weightlifting
10 minute emom
5 minute @ 3 position clean + 2 jerks
5 minutes @ clean and jerk singles
3 position clean + 2 jerks (60%)
Clean and Jerk (singles at 70-80%)
Metcon
Metcon (Time)
buy in 100 doubles
3 rds
cluster x 5 135/95
burpees x 21
buy out 30 pullups