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

Wednesday

26
Nov

Wednesday

Strength:
12 minute EMom
0-4 3 muscle snatch + 3 Btn push press
5-8 2 hang power snatch + 2 hi hip sq snatch
9-12 snatch triples (power or full)

Conditioning:
50 calories row
50 pull-ups
40 calories aerodyne
40 push-ups
30 calories row
30 sit-ups
20 calories aerodyne
20 burpees
10 calories row
10 mups

Extra work:
Establish a heavy single clean and jerk for the day,

then

-15% and hit 7 singles

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