tuesday – Basin CrossFit
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tuesday

3
Nov

tuesday

Basin CrossFit – CrossFit

Warm-up (No Measure)

20 lunge

20 toe touch

20 kicks

20 squats

20 side to side

20 shoulder rotations

20 arm circles

20 hip circles

20 push-ups

Then:

8 round tabatta

med ball cleans

kbs

then:

3 rds

7 kip throughs

5 kipping pullups

3 strict pullups

5 burpees

Metcon (Time)

12 minute amrap:

3 bar mups

5 power snatches 135/95

conditioning

Metcon (Time)

10 minutes to establish max clean

then: using the weight you cleaned

3 rds

deadlift x 10

hspu x 15

run 400

Extra Work

Hang Snatch (3 x 3)

Snatch (10 x 3)

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