Friday – Basin CrossFit
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Friday

17
Oct

Friday

warmup:
standing banded tricep extension 8-12 reps
Banded bicep curls 8-12 reps
Ghd sit-ups 8-12 weighted if possible (strict & only going to parallel)

Strength:
Back squat 5rm

Conditioning:
Elizabeth
21-15-9
Full cleans 135/95
Dips

Xtra work:
Aerodyne for 15-20 minutes easy pace

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