13
Jan
wednesday
Basin CrossFit – CrossFit
Warm-up (No Measure)
mobility then:
3 rds
60 second high plank
60 second superman hold
50 hollowbody rocks (shoot for unbroken)
Gymnastics
flat footed
Max Height Box Jump (Distance)
Max Height Box Jump
conditioning
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Extra Work
Metcon (AMRAP – Reps)
1 x max effort unbroken wallball 20/14
When ball stops moving for more then 2 seconds or is dropped, this is considered a break