Saturday – Basin CrossFit
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Saturday

31
Dec

Saturday

Basin CrossFit – CrossFit

Warm-up

10min) In Partners:

While one person plays the Fish Game on the Rower, the other person performs:

6 Groiners (alternating sides)

6 Zombie Inchworms

AMRAP 3min

Switch

(10min) Still In Partners

200m Buddy Carry (100m each person)

30 Partner Pullups

Then, on completion of that, each partnership has 10 (5 each) attempts to throw Lacrosse Balls into a bucket. The team that gets the most in, wins!

Wod prep

(5min) Review Thruster and OH Squat with an empty Barbell

Front Squat – Press – Push Press – Thruster

Overhead Squat

(10min) Prep for Workout

In partners, get to Working weight with one set of:

4 Thruster + 4 Overhead Squats

Then, In Partners, in a ‘you go, I go’ fashion: (at working weight)

4 Thruster + 4 Overhead Squats (person one does 8 reps, then switch)

AMRAP 3min

wod

Total Calories + Total reps (each round = 10 reps)

Metcon (AMRAP – Reps)

Rx+

While one person accumulates Calories on

the Rower, the other person performs

AMRAP:

5 Thrusters (115/75lbs)

5 Overhead Squats

* They can switch whenever they like.

AMRAP 10min

Finisher: 25 HSPU Challenge

Metcon (AMRAP – Reps)

Rx

While one person accumulates

Calories on the Rower, the other

person performs AMRAP:

5 Thrusters (95/65lbs)

5 Overhead Squats

* They can switch whenever they like.

AMRAP 10min

Finisher: 25 HSPU Challenge

Metcon (AMRAP – Reps)

Fitness:

While one person accumulates Calories

on the Rower, the other person performs

AMRAP:

5 Thrusters

5 Overhead Squats

*switch whenever you decide

AMRAP 10min

Finisher: Max Handstand Hold Challenge

competitors

Metcon (Time)

5 rounds for time:

30 wallball (25/20)

20 Pull-ups (chest to bar)

10 Triple unders
– Goal is to finish in under 15 minutes. If you are struggling with the triple unders, do not spend more than 1 minute with the rope. Get

as many as you can and then move on to get through the workout in a timely manner

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