CrossFit Basinview – CrossFit

1130 Comp Prep

1.) 5 rounds 2 mins on 2 mins off

12/10 cal row

1 round of DT (12DL, 9 HPC, 6 STOH) 155/105

Max burpee over bar in remaining time

2.) 4 Rounds of:

1 min wall sit

1 min max goblet squat 53/35

1 min max pull up

1 min rest

3.) 2 sets

Max HS hold

Max Dead Hang

Partner WOD (AMRAP – Rounds and Reps)

AMRAP 30:

150 double-unders

45-calorie

15 bar muscle-ups

120 double-unders

36-calorie

12 bar muscle-ups

90 double-unders

27-calorie

9 bar muscle-ups
Break up reps as you see fit

Sub for BMU is burpee pull up x2