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