CrossFit Basinview – CrossFit

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warm up

emom 8

cardio

box step ups

rdls

back ext

A: Metcon (5 Rounds for weight)

Every 2:30 x5

Deadlift

1×15 40%

1×12 45%

1×8 53%

2×6 60%

B: Metcon (Time)

“Christine”

3 RFT

Row 500m

12 DL @ BW

21 Box Jumps 20inch

Cap 15

Goal Sub 10
Male and female row 500 and use 20inch box