Wedensday – Basin CrossFit
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Wedensday

29
Oct

Wedensday

Gymnasty:
* 3 min amrap box push-up
* 3 min amrap neutral grip ring row
* 3 min amrap straight leg box dip

Strength:
10 minute EMom
1 power snatch, 25 double unders

Conditioning:
12 minute ladder
Front squat
Back squat
200 meter run
Mup

No racks. You must clean the bar, front squat, maneuver to back, back squat. Run 200 meters, then mup.
The front squat, back squat, and mup will ascend in ladder format each round 1,2,3,4,5, etc..the run remains 200 the entire duration.
IE: round 2 will be 2 x fs, 2 x bs, run 200, 2 mups/ round 5 will be 5 x front squat, 5 x back squat, run 200, 5 mups.

Xtra work:
Split jerk from rack 5 x 1 hap
Over head squat 5 x 1 HAP

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