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