Wednsday – Basin CrossFit
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Wednsday

22
Oct

Wednsday

Gymnastics:
3 minute amrap of each
* incline push-up
*ring row
*box dips

Strength:
Front squat
70/80/90% x 2

Conditioning:
2 rft
200 meter run
20 kbs 70/53
20 burpees
20 kb overhead squat (10 left hand/10 right hand)

Xtra work:
High hip snatch 3 x 1
Push jerk + split jerk x 3 sets
1 sn balance + 1 overhead sq x 3 sets

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