friday – Basin CrossFit
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friday

16
Jan

friday

Basin CrossFit – CrossFit

Warm-up

Front Squat (3-3-3-3)

Clean and Jerk (2-2-2)

Split Jerk (1)

conditioning

Metcon (Time)

7 rounds

front squat x 10 95/65

burpee x 5

Extra Work

5 rds

superman rock x 32

hip circles x 8

5 rds

v-up x10

back ext x 10

5 rds

pistol x 10

ham curl single leg x 5l/r

headstand hold 5 x 20sec

Metcon (Time)

3 rds

double under x 50

cleans x 21-15-9 135/95

pullups x 15

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