wedensday – Basin CrossFit
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wedensday

14
Oct

wedensday

Basin CrossFit – CrossFit

Warm-up (No Measure)

Lunges x 20

Toe touch x 20

Kick x 20

Side to side x 20

Squat x 20

Groiners x 20

MtN climbers x 20

warmup back squats w/ weight

Weightlifting

Metcon (No Measure)

deload week for back squats

20 minute amrap:

back squat x 5 @ 50-60%

400 meter jog/ 200 meter sled pull/ 100′ sled push – you choose, keep it light

conditioning

Metcon (Time)

3 rft

strict press x 5 135/95

box jumps x 25

t2b x 10
no rest between wod & finisher. 2 scores

Finisher

Metcon (Time)

75 burpees for time

Extra Work

Pressing Snatch Balance (5 x 3)

Heaving Snatch Balance (5 x 3)

Snatch Balance (10 x 3)

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