CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 6

Box Step Ups

Glute Foam Roll

6 Back Squats

A: Metcon (6 Rounds for weight)

Every 2:30 x 6

8 Back Squats
*If you feel good, use today to build to a new 8 rep max!

B: Metcon (AMRAP – Rounds and Reps)

-Individual Version-

AMRAP 20

8 Dumbbell Hang Clean and Jerks (50/35)

12 Toes To Bar

12 Dumbbell Box Step Ups (50/35)

8 Dumbbell Hang Clean and Jerks (50/35)

Rest 1:30 between rounds

-Partner Version-

AMRAP 20

6 Rounds

12 Dumbbell Hang Cleans (50/35)

6 Toes To Bar

6 Rounds

12 Dumbbell Shoulder To Overheads (50/35)

6 Dumbbell Box Step Ups (50/35)

Extra: Metcon (No Measure)

OPTIONAL Accessory

EMOM 10

1 Rope Climb