thursday

Basin CrossFit – CrossFit

(No Measure)

3 rounds

10 kb halos

5 kb squats

10 kb squat halos

5 kb overhead squats

10 american swings

then:

3 rounds

5 kb situp

5 kb up and over

5 kb core extenion

5 kb russian twist e/s

5 windmills e/s

Turkish Get Up (1 x 5,4,3,2,1 e/s)

conditioning

Metcon (Time)

21 burpees

21 kb snatches l/r

15 burpees

15 kb snaches l/r

9 burpees

9 kb snatches l/r