Wedensday – Basin CrossFit
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Wedensday

25
Jun

Wedensday

Strength :

4 rds
1 ring pull-up
2 mups
3 dips
4 skin the cats
Rest 1:00
Row a 500 meter sprint or Bike 1:30 sprint
Rest 2:00

*alternate complex –
3pull-ups
3 push-ups or dip
4 burpees

Conditioning:
12 minute amrap 5 burpees EMom
7 thrusters 95/65
7 hang cleans
7 box jump

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