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

Friday

19
Dec

Friday

Warmup : 15 minutes
5 minutes foam roll
– 400 meter run/row
3 Rds
10 muscle cleans
10 thrusters
10 split jumps
-400 meter run/row

Remainder of time build up to 65% of clean for amrap

Strength emom: 16 minute
Evens : 3 position clean @ 65%
Odds : 3 strict + 5 Kipping hspu

Conditioning
7 minute amrap
21 pull-ups
15 double unders
9 alt. Pistols

Extra work:
Clean and jerk – heavy single
5 x 2 cleans + 1 jerk @ 80% of above
Pause back squats 5 x 4 hap

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