Monday – Basin CrossFit
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Basin CrossFit – CrossFit


Wod prep

(10min) Review Movements and Prep for Workout

With a PVC perform:

10 PVC Round the Worlds (5 each way)

10 Behind the Neck Press

5 Overhead Squats + 3 Sots Press at the bottom of each Squat

5 Overhead Squat with switched grip

5 Overhead Squat

Then, perform:

5 OH Squats with empty Barbell

5 Slam Balls — Use workout weight

5 OH Squats with added weight

5 Slam Balls

5 OH Squats with workout weight


Metcon (Time)


100 Double Unders

50 OH Squat (135/95lbs)

100 Slam Ball/ DB Slam(25/15lbs)

50 OH Squat

100 Double Unders

Metcon (Time)


80 Double Unders

40 OH Squat (115/75lbs)

80 Slam Ball/DB Slam (20/10lbs)

40 OH Squat

80 Double Unders

Metcon (Time)


80 Single Unders

30 OH Squat

60 Slam Ball

30 OH Squat

80 Double Unders


Metcon (AMRAP – Reps)


Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?

Rest 4 min before next tabata.

Metcon (AMRAP – Reps)


Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is 10. Compare score to 11/22/2016.

Rest 15 min before prowler.

Metcon (Distance)

Every minute for 10 minutes:

– 20m Prowler sprint (heavy)

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