wedensday – Basin CrossFit
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wedensday

28
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

Back Squat (1 x 5 @ 80%, 1 x 3 @ 85%, 3 x 1 @ 90% )

add 5 lbs from last week

conditioning

Metcon (Time)

4 rounds for time

overhead squat x 5 185/135

kb single arm push press x 5 l/r 70/53

situps x 30

then:

bell facing burpees x 35

Extra Work

Snatch Grip Deadlift (6 x 3)

muscle snatch (5x 3)

Hang Power Snatch (3 x 3)

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