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

friday

6
Nov

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)

10 minutes to establish :

20rm – thrusters

conditioning

choose one

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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