monday – Basin CrossFit
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monday

21
Sep

monday

Basin CrossFit – CrossFit

(No Measure)

5 rds

Hollow body holds/rocks x :30

Hip circles x 10

5 rds

Superman hold/rock x :30

Table top x 10

5 rds

Planch push-up x 10

L-sit hold or pull-up x 5

Metcon (Time)

10 minute emom:

Cleans x 3 + 2 jerks (first 5 mins.)

Cleans x 2 + 1 jerk (last 5 mins)

rest 1:00

10 minute EMom

3 c&j 135/95 + 3 bar mups

Metcon (Time)

10-20-30-40-50-60-50-40-30-20-10

Unbroken double unders

*if you break run a 200 and continue where you stopped

Extra Work

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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