CrossFit Basinview – CrossFit

Warm Up

Cardio 3min

EMOM 8

Wide Leg Walkouts

Cossacks

Curtsey Lunges

Front Squats

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

Tempo is (3,1,X,0)

3 sec down, 1 at bottom, explode up, 0 at top

WOD (AMRAP – Rounds and Reps)

AMRAP 12

6 Chest-to-bar Pull-ups

4 Sandbag Cleans, 100/70 (TnG Only)

10 Wall Balls, 20/14 lbs