CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 6
Cardio
Iron Crosses
6/side Single Leg Deadlifts
A: Metcon (6 Rounds for weight)
Every 2:30 x 6
2 Deadlifts
*No touch and go or dropping from the top
B: Metcon (AMRAP – Rounds and Reps)
-Individual Version-
AMRAP 20
12/9 Calorie Row / 9/6 Calorie Bike / 12/9 Calorie Ski
9 Pull Ups OR 3 Muscle Ups
Rest 0:30
4 Clean and Jerks (155/105)
8 Front Squats (155/105)
Rest 0:30
-Partner Version-
AMRAP 20
100/70 Calorie Row / 70/50 Calorie Bike / 85/60 Calorie Ski
60 Pull Ups
60 Clean and Jerks (155/105)
60 Front Squats (155/105)
Extra: Metcon (No Measure)
OPTIONAL Accessory
5 Sets
50’ Sandbag Carry
5 Sandbag Squats