Monday – Basin CrossFit
Call Us: 432-599-1415

Monday

27
May

Monday

Warmup : start working on this when you get to the gym, not a group effort
1000 meter row
Then
3rds not for time
10 butterfly
10 strict dips
16 alt pistols
10 k2e

Strength :
3 rds
Backsquat x 3 @ 65/70/75% (last rd at 75% is a max effort for reps)
Rest 1:00
KB swing x 20
Rest 2:00

Wod:
3 rds for time
Snatch x 10 135/95
Wall ball x 20
Double under x 30

Extra work:
Snatch : 5 x 3 70%
Sn. Pull 5 x 4 85%
Overhead sq. 5 x 4 85% (snatch)

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