wedensday – Basin CrossFit
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wedensday

27
Apr

wedensday

Basin CrossFit – CrossFit

Warm-up

mobility (quick)

+

running drills

+

4-stage warmup:

rd1

5 x barbell hang clean and press

5 t2b

200 meter run

rd 2

5 x h. power clean & push press 95/65

5 t2b

200 meter run

rd 3

5 x power clean and push press 95/65

5 t2b

200 meter run

rd 4

5 x clean and jerk 135/95

5 t2b

200 meter run

conditioning

21 minute continuous clock for both workouts. Rest exactly 7:00 from finishing “grace” and begin your mile.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

1-Mile Run (Time)

Max Effort 1-Mile Run

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