CrossFit Basinview – CrossFit

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WU: Metcon (No Measure)

EMOM 8

Box Step Ups

Pass Throughs

Spidey Lunge + Twist

3 Strict Presses + 3 Jerk Dips + 3 Push Presses

A: Metcon (6 Rounds for weight)

Every 2:30 x 6

3 Push Presses
*If you feel good, use today to build to a new 3 rep max!

B: Metcon (AMRAP – Rounds and Reps)

-Individual Version-

AMRAP 7

1 Dumbbell Squat (50/35)

1 Strict Pull Up

Rest 2:00

AMRAP 7

1 Dumbbell Box Step Up (50/35)

1 Strict Handstand Push Up

-Partner Version-

AMRAP 16

1 Dumbbell Squat (50/35)

1 Strict Pull Up

1 Dumbbell Box Step Up (50/35)

1 Strict Handstand Push Up

Add 1 rep to each movement each round for both Individual and Partner

Extra: Metcon (No Measure)

OPTIONAL Accessory

10 minutes of skill work