friday – Basin CrossFit
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friday

23
Oct

friday

Basin CrossFit – CrossFit

Warm-up (No Measure)

basic mobility warmup

then:

4 rd tabatts

kb high pull squats

judo pushup

4 rds tabatta

kb swing

burpees

Gymnastics

Metcon (AMRAP – Reps)

“death by mups”

emom perform 1,2,3,4, etc… mups until you no longer can complete the number of reps for in the minute

conditioning

Metcon (Time)

partner wod: 12 minute amrap

10 thrusters 95/65

5 cleans 205/155

10 synchronized burpees

*2 bars and both partners working at same time, switch exercises, then perform burpees together.

Extra Work

Hang snatch high pull (10 x 3)

flat footed (dont shift to toes)

muscle snatch (10 x 3)

Overhead Squat (3 x 5)

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