friday – Basin CrossFit
Call Us: 432-599-1415

friday

30
Oct

friday

Basin CrossFit – CrossFit

(No Measure)

mobility

then jog 400

5 rds

60 second high plank

kb overhead squat x 5

200 meter row

Skill/Efficiency

Metcon (AMRAP – Rounds)

12 minute amrap

4 ub mups

15 wallballs

*10 burpees every break

conditioning

Metcon (Time)

for time:

back rack alt lunge x 50 115/75

power clean x 50 115/75

dips x 40

alt. pistols x 40

back rack alt. lunge x 30 115/75

power cleans x 30 115/75

dips x 20

alt pistols x 20

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