14
Dec
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.