CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 8

Skipping

Rig Calf Stretch

Box Step Ups

Warrior Squats

A: Metcon (AMRAP – Rounds and Reps)

-Individual Version-

AMRAP 28

10 Double Dumbbell Step Overs (50s/35s)

30 Double Unders

Rest 0:30

10 Double Dumbbell Thrusters (50s/35s)

30 Double Unders

Rest 0:30

10 Double Dumbbell Hang Clean and Jerk (50s/35s)

30 Double Unders

Rest 0:30

10 Dumbbell Snatches (50/35)

30 Double Unders

Rest 0:30

A: Metcon (AMRAP – Rounds and Reps)

-Partner Version-

AMRAP 28

40 Double Dumbbell Step Overs (50s/35s)

100 Double Unders

40 Double Dumbbell Thrusters (50s/35s)

100 Double Unders

40 Double Dumbbell Hang Clean and Jerk (50s/35s)

100 Double Unders

40 Dumbbell Snatches (50/35)

100 Double Unders

Extra: Metcon (No Measure)

OPTIONAL Accessory

3 Sets

10 Hollow Rocks

10 Arch Rocks