CrossFit Basinview – CrossFit

Warm Up

Cardio 3min

then;

EMOM 8

Air Squats

Upright Row

Box Step Ups

Strict Press

Partner Wod

With a partner. Rotate Movements.

5 rounds for max reps of:

1 minute of wall-ball shots

1 minute of KB sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing calories

Rest 1min

W: 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box

M: 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box