CrossFit Basinview – CrossFit

Warm Up

EMOM 8

Bird Dogs

Baby Makers

Floor Sweepers

Back Squats

Back Squat (Go every 3min x5
5 @ 50%
5 @ 60%
5 @ 65%
5 @ 70%
10 @ 75%)

WOD (3 Rounds for time)

3 rounds for time of:

10 Push Jerks, 155/105 lbs

20 Box Jumps, 24/20 in

Air Bike, 1200 m

Cap 18

Goal 13
Bar comes from ground.

Subs for bike: run 400m, row 500m