Tuesday – Basin CrossFit
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Tuesday

5
Jan

Tuesday

Basin CrossFit – CrossFit

Warm-up

BCF mobility

then:

5 rds (lightweight, can build up slightly)

5 good morning

10 back squats

15 kbs

Weightlifting

20 minutes

Deadlift (1rm off 4″ riser)

conditioning

use 50% of your deadlift weight for following tasks. When reps are finished rest until next wod time starts.

18 minute clock:

wod#1 starts @ 0:00

wod#2 starts @ 6:00

wod#3 starts @ 12:00

Metcon (Time)

15 cleans for time

Metcon (Time)

12 cleans for time

Metcon (Time)

9 cleans for time

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