tuesday

Basin CrossFit – CrossFit

(No Measure)

mobility

+

3 rds

200 meter row

30 sec high plank

10 strict press (empty bar)

Weightlifting

7 minutes for each lift

Strict press (3*3*3*3*3)

Push Press (2*2*2*2)

Push Jerk (1*1*1)

conditioning

Metcon (Time)

21-15-9

pullups

kbs

then:

5 rounds

15 deadlifts 135/95

10 otb burpees

Extra Work

Handstand Push-ups (strict x 50)