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

Monday

15
Dec

Monday

Strength:
Back squats 3 x 3 @ 85%

3-4 rds
Good morning x 6
WTD GHD sit-ups x 15

Efficiency work:
Box jumps x 50 unbroken & perfect

Conditioning:
(Outlaw way 141215)
3 rounds for time of:

9 Power Cleans 205/140#
21 Ring Dips

Extra work:
Snatch – heavy single (only 3 misses or less!) does not have to be a PR!
5 x 2 – 80% of above weight
Front squat – heavy triple
3 x 2 – 85% of above weight

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