friday – Basin CrossFit
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friday

9
Oct

friday

Basin CrossFit – CrossFit

(No Measure)

2 rounds

20 jumping jacks

5 burpees

2 rounds

10 arm circles

10 planche push-ups

2 rounds

3 inch worms

3 tea cups l/r

2 rounds

10 t2b

10 vups

Gymnastics

Metcon (Time)

15 rounds for time:

2 x unbroken mups

20 x unbroken double unders

*10 burpees every break

conditioning

Metcon (Calories)

8 minute cap

1 full clean + 5 jerks @ 60%

30 box jumps

2 full cleans + 3 jerks @60%

20 box jumps

3 full cleans + 1 jerk @ 60%

10 box jumps

remainder of time is max effort row for calories

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