Monday

Basin CrossFit – CrossFit

Warm-up (No Measure)

mobiltiy (5:00)

+

group pvc progressions on thruster (5:00)

*performance points on front squat and pressing positions

+

3 rounds empty or light bar (5:00)

3 front squat

3 push press

3 thrusters

3 kip throughs

3 t2b

3 pullups (anykind)

Weightlifting

Metcon (Weight)

18 minute alternating emom

0-5

1) thrusters x 5

2) strict pullups x 5

3) strict dips x 5

6-11

1) thruster x 3

2) kipping pullup x 10

3) kipping dips x 10

12-17

1) thruster x 1

2) mups x 5

conditioning

Metcon (Time)

20-lb. medicine ball cleans, 25/20 42 reps

21 deficit pushups

20-lb. medicine ball cleans, 30 reps

15 deficit pushups

20-lb. medicine ball cleans, 18 reps

9 deficit
deficit: use 45 + 25 lb plate for RX men & women