friday – Basin CrossFit
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friday

27
Nov

friday

Basin CrossFit – CrossFit

(No Measure)

BCF mobility

+

group pvc progressions

Weightlifting

15 mins to finsh speed pulls

then:

all other sets are performed every 1:30

28 minute clock

speed pulls (10 x 5 @ 35%)

3 power clean + 1 jerk (3 x 3 + 1 every 1:30)

Hang Clean (2 x 3 unbroken (full))

conditioning

Metcon (Time)

for time:

1000 meter row

75 thrusters 95/65

50 kbs 70/53

Extra Work

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