Tuesday – Basin CrossFit
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Tuesday

3
Dec

Tuesday

Olympic lifts:
Power clean
Push jerk
Push press

Skill:
3-5 sets of sub max muscle ups. (Use proper progressions, Advanced guys use the water bottle between your feet)

21-15-9
Kipping dips rest as needed

Conditioning:
3 x 3:00 hurricane w/ 1:00 rest

Rd1
Run 200 meters
Pull-ups x 7
Ball slams x 7
Rd2
Run 200 meters
Pull-ups x 7
Med ball clean x 7
Rd3
Run 200 meters
Pull-ups x 7
Vups x 7

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