CrossFit Basinview – CrossFit

Warm Up

EMOM 8

Cardio

Push Up to DD

Strict Presses

Push Jerks

Push Jerk (Every 2min x9
1 push jerk
Build to a heavy single
)

Row Sprints (3 Rounds for time)

Each round for time:

Row: 3x 500 m

Rest 3 mins between efforts.

Cap 15min