CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Cardio

Spidey + Twist

Samson Lunge

3 Jerk Dips + 3 Strict Presses + 3 Push Presses

A: Metcon (4 Rounds for weight)

Every 2:30 x 4

5 Push Presses
*Try to stay at the same weight for all 4 sets today

B: Metcon (AMRAP – Rounds and Reps)

-Individual Version-

AMRAP 20

30/20 Calorie Row / 20/15 Calorie Bike / 25/18 Calorie Ski

Rest 1:00

7-5-3

Power Cleans (115/85)

Burpee Over Bar

Rest 1:00

-Partner Version-

21-15-9

Power Cleans (115/85)

Burpee Over Bar

90/60 Calorie Row / 60/45 Calorie Bike / 75/54 Calorie Ski

Extra: Metcon (No Measure)

OPTIONAL Accessory

4 Sets

10 Tempo Goblet Squats (3 down, 3 up)