CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

2 Rounds

1:00 Cardio

10 Scap Pull Ups

10 Russian Baby Makers

10 Pass Throughs

A: Metcon (Checkmark)

EMOM 18

Station 1: 8 Strict Pull Ups

Station 2: 8 Strict Ring Dips

Station 3: 0:20 L-Hold

B: Metcon (AMRAP – Rounds and Reps)

-Individual Version-

AMRAP 24

25/18 Calorie Bike / 35/25 Calorie Row / 30/20 Calorie Ski

20 Dumbbell Box Step Ups (50/35)

15 Dumbbell Hang Squat Cleans (50/35)

10 Pull Ups

Rest 2:00 between rounds

-Partner Version-

AMRAP 24

Partner 1:

18 Dumbbell Box Step Ups (50/35)

12 Dumbbell Hang Squat Cleans (50/35)

6 Pull Ups

Partner 2: Max Calories

Switch each round

Extra: Metcon (No Measure)

OPTIONAL Accessory

5 Sets

6 Sandbag Cleans OR 100’ Sandbag Carry