friday

Basin CrossFit – CrossFit

(No Measure)

2 rounds

20 jumping jacks

5 burpees

2 rounds

10 arm circles

10 planche push-ups

2 rounds

3 inch worms

3 tea cups l/r

2 rounds

10 shoulder rotations

5 pause dips (3 sec. In the bottom)

Then PVC progressions

3 position clean + 2 jerks (3 sets)

Clean and Jerk (3 x 2)

Front Squat (3rm)

conditioning

Metcon (Time)

21-15-9

burpee box jumps

kbs 70/53

goblet squat 70/53