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

Tuesday

17
Nov

Tuesday

Basin CrossFit – CrossFit

(No Measure)

15 minute clock

mobility

200 meter run

5 rds

10 sec l-sit (plates or rings)

25 double unders

3 rds

20 sec x l/r side plank

20 x kettlebell high pulls

Skill/Efficiency

Metcon (AMRAP – Rounds)

15 minutes (weighted if possible)

5 strict pullups

10 kipping dips

15 alt. pistols

conditioning

Metcon (Time)

buy in: 75 wallballs 25/20

20 snatches 95/65

75 dubs

15 snatches 95/65

75 dubs

10 snatches 95/65

75 dubs

5 snatches 95/65

75 dubs

buy out: 50 wallballs

Extra Work

Metcon (6 Rounds for time)

500 meter row x 6

rest 2:00 between

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