Friday – Basin CrossFit
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Friday

17
Jul

Friday

Basin CrossFit – CrossFit

Warm-up (No Measure)

(empty bar)

3rds

10 thrusters

10 arm circles

3rd

5 strict pullups

5 pushups

3rds

10 hard pulls on the rower

10 press

3rds

5 burpees

5 cleans

interval training

Metcon (AMRAP – Reps)

8 alternating rounds :15 of work/ :15 rest

deadlifts 225/135

hspu
rest exactly 5 minutes have next wod setup already

conditioning

Metcon (AMRAP – Reps)

conditioning: 2x 5 minute rds w/ 1:00 break fgb style

row for cals

pistols

s20 115/75

wallballs 20/14

kbs 53/35
If performing extra work rest exatly 10 minutes then go

Extra Work

Metcon (Time)

for time:

row 2k

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