wednesday – Basin CrossFit
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wednesday

20
Jan

wednesday

Basin CrossFit – CrossFit

Warm-up (No Measure)

mobility then:

3 rds

20 sec hollow body pullup hold

slowly lower

3-5 strict t2b

50 hollowbody rocks (shoot for unbroken)

Weightlifting

Front Squat (5 x 3 )

super set with 5 seated box jumps (25 total)

conditioning

15 minutes continuous

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Extra Work

Metcon (No Measure)

50 pistols (rx is unbroken)

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