monday – Basin CrossFit
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monday

23
Nov

monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

mobility

200 meter jog

5rds

15 sec negative dragonfly

10-15 kip throughs (focus on core flexion/extension)

3 rds

60 sec superman hold w/ pvc

6 barbell skin the cats

conditioning

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here

Extra Work

Snatch (15 minutes to establish 5rm (drop) )

Power Snatch (3 x 5 unbroken @ 75% of above)

Hang Snatch (2 x 3 unbroken )

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