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

Wednesday

3
Dec

Wednesday

Strength:
Deadlift 3 x 3 @ 80%
3 x 3 @ 85% (off 2 plate riser)

3-4 rds
WTD hip extensions x 10
Double Russian kb swing x 10

Efficiency:
50 strict HSPU

Conditioning:
7 min amrap
Front squat x10 135/95
Dips x 10
Med ball clean x 10 25/20
CHIN- ups x 10 (palm facing grip)

Xtra work:
Jerk 6 x 3 @ 70%
Push press 5 x 5 HAP
Bench press 5 x 5 HAP

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