CrossFit Basinview – CrossFit

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Warm Up

Run 400m then;

EMOM 6

Ring Push Up

Goblet Squats

A: Metcon (5 Rounds for weight)

Every 3:00 x 5

6 Front Squats

B: Metcon (AMRAP – Rounds and Reps)

-Individual Version-

AMRAP 20

200m Run

2 Rounds

8 Dumbbell Hang Clean and Jerks

4 Ring Dips

Rest 1:00 between rounds

-Partner Version-

AMRAP 20

600m Relay Run

6 Rounds

8 Dumbbell Hang Clean and Jerks

4 Ring Dips

*Split runs up however, go round for round on the DB / Ring Dip

Extra: Metcon (No Measure)

Accessory

Tabata

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