WEDNESDAY

Basin CrossFit – CrossFit

Warm-up

Wod prep

wod

Metcon (AMRAP – Rounds and Reps)

Rx+

100m Run

4 Power Clean (205/145lbs)

4 Hang Power Clean

AMRAP 12min

Metcon (AMRAP – Rounds and Reps)

Rx

100m Run

4 Power Clean (155/115lbs)

4 Hang Power Clean

AMRAP 12min

Metcon (AMRAP – Rounds and Reps)

Fitness

100m Run

4 Power Clean

4 Hang Power Clean

AMRAP 12min

competitors

Metcon (Time)

4 rounds for time:

1,000m Row

15 Toes to bar

10 Box jump over (24″/20″)

15 Toes to bar

10 Box jump over (24″/20″)
– Goal is to try and finish this in under 26 minutes. You may not touch the box on the jump overs; clear the box as you jump from one

side to the other.