CrossFit Basinview – CrossFit

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Warm Up

Run 400m



Beat Swings

Reverse Lunges

A: Metcon (5 Rounds for weight)

Every 1:15 x 9

1. 6-12 Ring Row with pause at chest

2. 10-20 HR Push Ups

3. Bulgarian Split Squat 7-8 reps / leg

B: Metcon (Time)

4 Rounds For Time

400m Run

2 x 25’ Dumbbell Walking Lunges (50/35)

15 Pull Ups OR 6 Muscle Ups

Extra: Metcon (No Measure)

Bring Sally Up

Air Squats

Hold each rep below 90 but not resting in bottom
To the tune of Flowers by Moby