CrossFit Basinview – CrossFit

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Warm Up

EMOM 6

1. 5 Behind the Neck Strict Press + 5 BtN Push Jerk

2. 5 RDL + 5 Muscle Snatch

3. OHS

A: Metcon (4 Rounds for weight)

Every 3:00 x 4

10 Power Snatch

1. 60%

2. 65%

3. 70%

4. 75%
% is based on your Power Snatch 1RM

B: Metcon (Time)

2 Rounds For Time

50 Wall Balls (20/14)

50 Dumbbell Snatches (50/35)

50 Dumbbell Box Step Ups (50/35)

Every 4min everyone drops and gives 10 Burpees

Extra: Metcon (No Measure)

Accessory

Survivor Sit Ups

max sit ups to Burning Heart by Survivor