CrossFit Basinview – CrossFit

Warm Up

EMOM 8

Cardio

Baby Makers

Spidey Lunge w Twist

Back Squat

Back Squat (Tempo Back Squat
Go every 2:30 x7
1 x 5 @ 45%
1 x5 @ 55%
5 x 5 @ 65% )

Tempo (3,1,X,1)

3 sec down, 1 in hole, explode up, 1 at top

WOD (4 Rounds for time)

4 rounds for time of:

Run 400 m

4 Rope Climbs, 15 ft

4 Sandbag Cleans, 100/70 lbs (TnG)
Zone 5