CrossFit Basinview – CrossFit
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