CrossFit Basinview – CrossFit
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