CrossFit Basinview – CrossFit

Warm Up

EMOM 8

Pass thrus

RDLs

Muscle Snatch

OHS

Snatch Complex (9 Rounds for weight)

Every 2:00 x9

1 Hang Squat Snatch + 1 Squat Snatch

Build to 80% for last 3 sets

Drop the bar between reps.

WOD (4 Rounds for time)

Every 4 mins for 16 mins do:

18/14 Calories

15 Wall Balls

10 Alt DB Snatches, 50/35 lbs

Target is 30sec rest

Score is slowest round