CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)



Cat / Cow Stretch

Hamstring Foam Roll

6/side Single Leg Deadlifts

A: Metcon (5 Rounds for weight)

Every 2:30 x 5

2 Deadlifts
*No touch and go or dropping from the top

B: Metcon (4 Rounds for reps)

AMRAP 4-3-2-1

200m Run

16 Dumbbell Hang Snatches (50/35)

12 Burpees

8 Dumbbell Thrusters (50/35)

Max Double Unders

Rest 2:00 Between AMRAPs
*For the first round this is a 4 minute AMRAP and begins with 200m run, next round is a 3 minute AMRAP and begins with 16 HDB Snatch, then 2 starting with burpees, then 1 minute AMRAP beginning with thrusters.

Extra: Metcon (No Measure)

OPTIONAL Accessory

4 Sets

6-10/side Split Stance Deadlift