wednesday – Basin CrossFit
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wednesday

11
Feb

wednesday

Basin CrossFit – CrossFit

Warm-up

row 500

run 400

3 rds

pullup x 10

pushup x 10

situp x 10

squat x 10

conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

3rft

7 power snatches 155/105

14 ttb

21 box jump overs

rest 2:00

3rft

7 power cleans 155/105

14 c2b pullups

21 box jump overs
25 minute cap

Extra Work

Metcon (AMRAP – Reps)

ub clean and jerk x 10 135/95

rest 1:00 exactly

continue until you can no longer go unbroken sets of 10

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