CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 6

Cardio

Spidey Lunge + Twist

8 Empty Bar Back Squats

A: Metcon (9 Rounds for weight)

Every 1:30 x 9

Back Squat

Station 1: 9 Reps

Station 2: 6 Reps

Station 3: 3 Reps

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

21 Power Cleans (95/65)

15 Burpees

9/6 Calorie Bike / 12/9 Calorie Row / 9/6 Calorie Ski

Extra: Metcon (No Measure)

OPTIONAL Accessory Work

3 Rounds

15 Banded Strict Pull Ups

20 Heel Over DB