CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 6
Cardio
Samson Lunge
8 Empty Bar Back Squats
A: Metcon (6 Rounds for weight)
Every 2:30 x 6
2 Paused Back Squats
*Pause for 3 seconds in the bottom
B: Metcon (Time)
8 Rounds For Time
20/15 Calorie Row / 15/10 Calorie Bike / 18/12 Calorie Ski
10 Double Dumbbell Thrusters (50s/35s)
*Optional Running Substitution: 200m
Extra: Metcon (Weight)
OPTIONAL Accessory
3 Sets
10/leg Barbell Lunge