friday – Basin CrossFit
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friday

16
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)

10 rds

3 x mups UB

25 x ub double unders

*10 burpees every break

conditioning

Metcon (Time)

3 rounds

front squats x 7 205/135 (from floor)

t2b x 21-15-9

then:

3 rounds

shoulder to overhead x 5 205/135

pistols x 21-15-9

then:

back squat x 3 205/135 (from floor)

pushups x 21-15-9

Extra Work

Overhead Squat (5 x 5)

Heaving Snatch Balance (3-5 x 3)

Snatch Balance (3-5 x 3)

Snatch Grip Deadlift (3-5 x 5)

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