Basin CrossFit – CrossFit


(10min) In Partners, each perform down the length the gym:

Wheel barrow buddy, then switch + 200m run

Leap frog over your buddy, then switch + 200m run

6 each of Over Unders (partner one planks/partner 2 jumps over – partner 1 bridges/partner 2 crawls through) + 200m run

– Run together in pairs.

(5min) With any time remaining, perform 2-3 Partner Shoulder Stretches:

Pec Stretch

Wall Stretch

Over the Back Stretch

Wod prep

10min) Work up to a Max Height Box Jump

10 Step Ups on a 20” Box

5 Box Jumps on a low Box (this is relative to each athlete)

2 x 5 Box Jumps on a Higher Box – Increase Box Height 2 more times

Then, perform 5-6 attempts at a Max Height Box Jump. Use smart safety practises here.

review snathches and do 2-3 x 8 each arm


Metcon (AMRAP – Reps)

rx+/ Rx

60 single arm kB Snatch 70/53

10 Box Jumps (24/20″)

50 kB Snatch

20 Box Jumps

40 kB Snatch

30 Box Jumps

30 kB Snatch

40 Box Jumps

20 kB Snatch

50 Box Jumps

10 kB Snatch

60 Box Jumps

AMRAP 20min

Metcon (AMRAP – Reps)


40 DB Snatch

10 Step Ups

30 DB Snatch

20 Step Ups

20 DB Snatch

30 Step Ups

10 DB Snatch

40 Step Ups

AMRAP 20min

cool down

roll calves for 5 minutes roll lats for minutes


Snatch (2-2-2-2-2-2)