wedensday

Basin CrossFit – CrossFit

Warm-up

toe touch x 20

kicks

squats

side to side

400 meter jog

Wod prep

10 minutes to warm up to 85% clean and jerk

conditioning

Metcon (AMRAP – Reps)

15 minute cap

5:00 amrap full clean & jerk @ 85%

then: (starting at 5:00, no rest)

thruster penalty 135/95

then:

2 rds

400 meter run

30 situps

20 pushups
thruster penalty =

17 or more c&j = 0 penalty

> 17 = 10 thrusters

> 13 = 15 thrusters

> 10 = 20 thrusters

Post wod/ recovery

10 minute bike/row cool down

5-10 minutes foam rolling hips and lats