CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 6
Box Step Ups
Box Shoulder Opener
3 Deadlifts + 3 Tall Muscle Cleans + 3 Strict Presses
A: Metcon (5 Rounds for weight)
Every 2:30 x 5
1 Power Clean + 2 Hang Cleans + 1 Jerk
*Try to find a heavy weight and stick with it for all 5 sets
B: Metcon (AMRAP – Rounds and Reps)
-Individual Version-
AMRAP 21
10 Pull Ups
10 Box Jump Overs (24″/20″)
12 Burpees
12 Dumbbell Hang Clean and Jerks (50/35)
14 Dumbbell Box Step Ups (50/35)
Rest 1:00 between rounds
-Partner Version-
AMRAP 21
8 Rounds
4 Pull Ups
8 Burpees
40 Dumbbell Box Step Ups (50/35)
8 Rounds
4 Box Jump Overs (24″/20″)
8 Dumbbell Hang Clean and Jerks (50/35)
40 Dumbbell Box Step Ups (50/35)
Extra: Metcon (No Measure)
OPTIONAL Accessory
3 Sets
2:00 Max Distance Sandbag Carry