CrossFit Basinview – CrossFit

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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