Friday – Basin CrossFit
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Friday

8
Aug

Friday

3000 meter row test

Then

Complete as many rounds as possible in 9 minutes of:
53/35lb kb one hand thrusters, 10 reps (5l 5r)
50 double-unders

Rest 3:00

21-15-9
Wall balls
Med ball sit-ups (sit facing the wall. lay back with arms extended touching med ball to the ground, sit up and throw the ball at the wall, catch it on the rebound and repeat with the sit-up)

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