monday – Basin CrossFit
Call Us: 432-599-1415

monday

18
Jan

monday

Basin CrossFit – CrossFit

Warm-up

15 minute clock

mobility

200 meter jog

5rds

3-5 dragonflys down and up

5 x kip & 3 sec pause at the top pullup

Weightlifting

Sumo Deadlift (1rm)

conditioning

Metcon (3 Rounds for time)

3 rds

6 deadlift 115/75

6 hang clean

6 front squat

6 push press

6 thruster

6 pullups

6 t2b

6 burpees

rest 2:00-3:00 minutes

Extra Work

Metcon (No Measure)

100 pushups

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