CrossFit Basinview – CrossFit

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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