wedensday – Basin CrossFit
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wedensday

2
Jan

wedensday

Basin CrossFit – CrossFit

(No Measure)

15 minute clock

5:00 foam roll

2:00 couch stretch l/r

2 rds

10 squats

5 strict pullups

2 rds

10 lunges

5 kipping pullups

2 rds

10 squat jumps

5 t2b

strict pullup (2 x sub max effort)

strict pullup (2 x sub max effort)

butterfly pullup (1 x max effort)

conditioning

Metcon (AMRAP – Reps)

8 minute amrap

3-6-9-12-15-18-21…….

power snatch 115/75

baracing burpees

Extra Work

Clean and Jerk (8 x 2 @ 85%)

Clean Pull (3 x 2 @ 85%)

1-1/4 squats (5-5-5)

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