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

Friday

31
Oct

Friday

Gymnasty:
2 rds
*lying dumbell tricep ext 8-12
*standing dumbell curls 8-12
*weighted ghd sit-ups 8-12

Strength:
Back squat 2rm

Conditioning:
“Grace”
Rest 3:00
Then for time
30 x deadlift 275/185
Rest 5:00
Then for time
Row 2k
Or
Bike 2 miles

Xtra work: all HAP work on technique
power clean 5 x 1
Clean pull (tall pull) 5 x 1
Bent row 5 x 1

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