CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 8

Cardio

Up/Down Dogs

T-Spine Foam Roll

3 Deadlifts + 3 Tall Muscle Cleans + 3 Strict Presses

A: Metcon (8 Rounds for weight)

Every 1:30 x 8

2 Power Clean and Jerks

B: Metcon (AMRAP – Rounds and Reps)

-Individual Version-

AMRAP 18

2 Rounds

6 Strict Handstand Push Ups

4 Double Dumbbell Hang Cleans

6 Double Dumbbell Shoulder To Overhead

4 Double Dumbbell Hang Cleans

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

-Partner Version-

AMRAP 18

3 Strict Handstand Push Ups

6 Double Dumbbell Hang Clean

9 Double Dumbbell Shoulder To Overhead

Partner accumulate calories, switch every round
*Rx Dumbbell: 50s/35s

Extra: Metcon (No Measure)

OPTIONAL Accessory

EMOM 10

1 Rope Climb