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

Monday

11
Nov

Monday

Warmup = quick mobility warmup – 5 minutes
Then:
4 rds nft:
Push-ups x 15
Sit-ups x 15
Squat jumps x 15

Strength:
Snatch + overhead work (specifics will be on whiteboard)

Skills: 1a) hips to rings or bar x sub max
1b) Kipping dips or clapping push-ups x sub max

Wod
8 minute amrap
Thrusters x 7. 115/75
Pull-ups x 7
Run 200 meters

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