wednesday

Basin CrossFit – CrossFit

Warm-up (No Measure)

mobility

run 200 meters

3 rounds

50 double unders

10 t2b

Weightlifting

alpha makers (1*1*1*1*1*1*1)

sq. clean

s2o

back squat

s2o (from back)

overhead squat

conditioning

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Extra Work

Pistols (3 x 21,15,9)

superset w/ a core exercise. hollowbodys, situps, ghd, etc…