Wedensday – Basin CrossFit
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Wedensday

12
Aug

Wedensday

Basin CrossFit – CrossFit

Warm-up

BCF core & shoulder activation warmup (No Measure)

3 rds

Jumping jacks x 20

inch worms x 5

3 rds

High plank hold x :30

shoulder circles x 10

3 rds

superman hold/rock x :30

hip circles

3 rds

TGU x 3 e/s

v-up x 10

conditioning

Metcon (Time)

15:00 clock

0:00-1:30

run 200 then

amrap snatches 135/95

rest 1:30

3:00-4:30

run 200 then

amrap clean and jerks 135/95

rest 1:30

6:00-7:30

run 200 then

amrap deadlifts 225/155

rest 1:00

8:30-10:00

run 200 then

amrap dips

rest 1:30

12:00-13:30

run 200 then

amrap burpees

Deficit Handstand Push-ups (5-5-5-5-5)

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