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

Wedensday

15
Oct

Wedensday

Gymnastic warmup:
*3:00 amrap incline push-ups 30″ box
*3:00 amrap underhand grip ring rows
*3:00 amrap bench/box dips

Strength:
Front squat
65%, 75%, 85%, x 3

Conditioning:
2 rft
12 deadlifts 225/185
24 box jumps 24/20
36 pull-ups

Extra work:
Alpha makers x 3-5 heavy sets, go off how you feel

(Sq cln, thrust, back sq, shoulder to overhead, overhead squat)

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