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

friday

9
Jan

friday

1.emotm x 5 minutes

evens = 5 bar mups

odds= 10 kip dips

 

2. for time

run 800

5 ovhd sq 95/65

20 kbs 53/35

run 600

10 ovhd squat

15 kbs

run 400

15 ovhd squat

10 kbs

run 200

20 ovhd squat

5 kbs

 

extra conditioning:

clean complex x 4-6 sets

deadlift x 6

h power clean x 6

thruster x 6

back squat x 6

full power clean x 6

bent row x 6

 

 

 

 

Leave a Reply