Friday – Basin CrossFit
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Friday

24
Oct

Friday

Gymnasty:
2 rounds
10 pull-ups
10 push-ups
10 squats
10 sit-ups

2 rds
Banded tricep ext x 8-12
Banded revers curls x 8-12
Ghd sit-ups (slow tempo) x 8-12

Strength:
Back squat – 3rm

Conditioning:
4 rft
Alpha makers x 4 135/95
Mups x 6 unbroken*

*evertime you break on mups there will be a immediate 200 meter penalty

Extra work: all heavy as possible
Power clean 3 x 1
Clean pull 3 x 3
Bent row 3 x 3

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