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

Friday

25
Apr

Friday

Strength cycle :
Hang power clean – 3rm, 2 x 3 -5%, -10%
Clean deadlift – 5 x 5
Muscle snatch – 5rm, 2 x 5 -5%,-10%
Cln shrug – 5rm, 2 x 5 -5%,-10%
St leg deadlift or back ext 5 x 5
Pull-ups 5 x 5
Bent rows 5 x 5
Abs 5 x 20

Crossfit:
Power clean and jerk 6 x 3
HSPU 5 x 10-12

For time:
Run 200 meters
Row 300 meters
Clean & jerk x 15 135/95
Kettlebell swing x 50 53/35
C2b x 15
Run 200

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