CrossFit Basinview – CrossFit
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