CrossFit Basinview – CrossFit

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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