CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 6
Cardio
Warrior Squats
5 Deadlifts + 5 Tall Muscle Cleans + 5 Front Squats
A: Metcon (7 Rounds for weight)
Every 2:00 x 7
2 Power Cleans
MIn 1-4 tempo pull with pause in catch
Min 5-7 Give’er
B: Metcon (AMRAP – Rounds and Reps)
-Individual Version-
AMRAP 24
50/35 Calorie Bike / 75/50 Calorie Row / 65/40 Calorie Ski
4 Rounds
5 Box Jumps (24″/20″)
10 Thrusters (115/85)
15 Hang Cleans (115/85)
B: Metcon (AMRAP – Rounds and Reps)
-Partner Version-
AMRAP 24
50/35 Calorie Bike / 75/50 Calorie Row / 65/40 Calorie Ski
8 Rounds
3 Box Jumps (24″/20″)
6 Thrusters (115/85)
9 Hang Cleans (115/85)
*Break up the calories however, go round for round on the box jump / thruster / hang clean
Extra: Metcon (No Measure)
OPTIONAL Accessory
EMOM 6
Station 1 – Single Kettlebell Front Rack Hold
Station 2 – Sinlge Kettlebell Overhead Hold