CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 6
Cardio
Tempo Jump Squats (2 seconds down, 1 second pause in the bottom)
5 Romainan Deadlifts + 5 Front Squats + 5 Strict Presses
A: Metcon (5 Rounds for reps)
On a 30:00 running clock
0-6:
Max Rounds of:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
6-12:
Max Rounds of:
200m Row / 500m Bike / 160m Ski
12-18:
Max Rounds of:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)
18-24:
Max Rounds of:
200m Row / 500m Bike / 160m Ski
24-30:
Max Rounds of:
3 Power Cleans (185/125)
3 Front Squats (185/125)
3 Push Jerks (185/125)
*Go round for round with your partner on everything, try to make an increase for the weight in each of the three barbell segments