wedensday – Basin CrossFit
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wedensday

21
Oct

wedensday

Basin CrossFit – CrossFit

Warm-up (No Measure)

Lunges x 20

Toe touch x 20

Kick x 20

Side to side x 20

Squat x 20

Groiners x 20

MtN climbers x 20

warmup back squats w/ weight

Weightlifting

Back Squat (1 x 5 @ 80%, 1 x 3 @ 85%, 3 x 1 @ 90%)

conditioning

Metcon (Time)

buy in: 35 wallballs

3rft

push press x 5 185/115

200 meter run

kbs x 10 70/53

200 meter run

15 x air squats

buy out: 35 wall balls

Extra Work

Pressing Snatch Balance (5 x 3)

muscle snatch (10 x 3)

Overhead Squat (10 x 3)

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