CrossFit Basinview – CrossFit

Warm Up

EMOM 8

Samson Stretch

Wide Led Walkout

RDLs + Elbow Rot.

HPC + FS

Metcon (5 Rounds for weight)

Go every 3min

Work up to a heavy single in the following complex:

1 Power Clean + 1 Hang Power Clean + 1 Clean
Clean = Squat Clean

WOD (Time)

For time:

Run, 400 m

15 Power Cleans, 185/135 lbs

Run, 400 m

12 Power Cleans, 185/135 lbs

Run, 400 m

9 Power Cleans, 185/135 lbs

Cap 18

Goal 12