CrossFit Basinview – CrossFit

Warm Up

EMOM 8

Cossack Squat

Warrior Squat

Spidey Lunge w Twist

Back Squat

Back Squat (Go every 3min
6 @ 60%
6 @ 65%
6 @ 70%
6 @ 75%
10 @ 80%

PR day. If you complete 10 reps at 80%, congrats, you have a new Personal Record. Add 5-10% to your estimated 1Rep Max.
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WOD (Time)

21-15-9 reps, for time of:

Pull-up

Ring Dip

Kettlebell Swing, 53/35 lbs

Cap 10

Goal 7