Friday – Basin CrossFit
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Friday

5
Jun

Friday

Basin CrossFit – CrossFit

Gymnastics

Metcon (No Measure)

12 minute emom

evens: 7 hspu

odds: 12 t2b

conditioning

Metcon (Time)

10-8-6

deadlift 225/185

pushup

12-10-8

clean 135/95

pullups

14-12-10

push-press 95/65

burpees

Strength Cycle

Power Snatch (1rm -5%, -10%)

Snatch Pull (3rm)

Overhead Squat (3 rm)

back extension (ghd) (3 x 10-12)

Dips (3 working sets with weight)

use parralettes or boxes for a ridgid base, no kipping

Ring Dips (1-2 max effort sets)

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