wednesday

Basin CrossFit – CrossFit

Warm-up (No Measure)

mobility then:

3 rds

20 sec hollow body pullup hold

slowly lower

3-5 strict t2b

50 hollowbody rocks (shoot for unbroken)

Weightlifting

Front Squat (5 x 3 )

super set with 5 seated box jumps (25 total)

conditioning

Metcon (Time)

21-15-9 reps of:

95-lb. thrusters

Pull-ups

15-12-9 reps of:

115-lb. thrusters

Chest-to-bar pull-ups

12-9-6 reps of:

135-lb. thrusters

Bar muscle-ups

Extra Work

Metcon (4 Rounds for time)

row

3 x 500 meter rows