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

Monday

16
Feb

Monday

Basin CrossFit – CrossFit

Warm-up

500 meter row

3 rds

kbs x 10

kb lunge x 10

sq jump x 10

pvc & empty bar progressions

Weightlifting

14 minute alt. emom

Squat Clean (3 reps)

pushup (15)

conditioning

Metcon (Time)

2012 Regionals Event 4

For time:

50 Back squats 135/95#

40 Pull-ups

30 Shoulder-to-overhead 135/95#

50 Front squats 85/65#

40 Pull-ups

30 Shoulder-to-overhead 85/65#

50 Overhead squats 65/45#

40 Pull-ups

30 Shoulder-to-overhead 65/45#

Extra Work

Metcon (AMRAP – Rounds)

25:00 amrap at conversational pace

500 row

5 mups

15 hspu

Leave a Reply