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

friday

22
Jan

friday

Basin CrossFit – CrossFit

(No Measure)

BCF mobility

+

100 hollow body rocks

+

group pvc progressions

Weightlifting

15 mins to finsh speed pulls

then:

all other sets are performed every 1:30

28 minute clock

speed pulls (20 x 1 @ 60%)

power snatch + hang full snatch + heaving snatch balance (5 x 2 every 1:30 (full))

hang power snatch + hang full snatch (3x 2 )

Snatch (2 x 2 (drop))

conditioning

Metcon (AMRAP – Reps)

21-15-9

thrusters 95/65

mups

Extra Work

Metcon (Time)

3 mile bike ride for time

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