BasiX 11-10-17

CrossFit 6250′ – BasiX BasiX Bring a Friend Week II (AMRAP – Reps) Fight Gone Bad Style 5m on, 1m rest: -Hurdle Jump -Mountain Climbers -Shuttle Run – Plate OH Lunges -Lemon Squeezers

PL 11/10/17

CrossFit 6250′ – Powerlifting Shoulder Press (10 x max) Start light. Do 6 reps of behind the neck shoulder presses. Then add 5’s for 3 rounds and do front presses, then work your way backdown.

Ninja Skills

CrossFit 6250′ – Ninja Skills (ages 5-15) Metcon Warmup: Stairs agility, ladder agility Burpee med ball toss in groups of 4 Abs: Knees to elbows on bar “Ninja” Skills Bench press (2 benches: 15#, 35#) Levels chart: 1. Beams (soft-1,…
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