wednesday – Basin CrossFit
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wednesday

3
Feb

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

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Extra Work

Push-ups (7 minute amrap)

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