wednesday – Basin CrossFit
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wednesday

4
Feb

wednesday

Basin CrossFit – CrossFit

Warm-up

20 minutes-

500 meter row/.5 mile bike

lunges x 10

squats x 10

toe touch x 10

kick x 10

pvc progressions

3 rds x 3 reps each empty barbell

muscle snatch

hang power snatch

overhead squat

spend remainder of time warming up snatches with weight.

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

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