Friday – Basin CrossFit
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Friday

19
Jun

Friday

Basin CrossFit – CrossFit

Skill/Efficiency

american swings. Focus on breathing technique, pick a weight that you can sustain perfect form for 25 reps but still challenging.

Kettlebell Swing (4 x 25)

Metcon (Time)

3rft (6:00 cap)

200 meter row

10 pullups

10 snatches 95/65

rest 2:00

3rft (6:00 cap)

200 meter row

10 kbs 53/35

10 cleans 95/65

rest 2:00

3rft (6:00 cap)

200 meter row

10 burpees

Strength Cycle

Snatch (8-10 x 1 @ 70%)

Clean and Jerk (8-10 x 1 @ 70%)

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