Basin CrossFit – CrossFit


(15min) In teams of 3, complete:

400m Run together

400m Prowler Push – Farmers Carry (2KBS) – Plate Carry (1Plate) (one person has one piece of equipment, and they switch for the duration of the 400m)

400m Run together

1.5km Row — 1 person at a time; you can switch however you need. The two people resting, should casually continuously perform: The Burgener DB Warmup with a light DB.

Wod prep

(10min) Prep for Thruster

1 x 10 reps — add load

2 x 8 reps — add more load

* You shouldn’t be AT the working weight during the warmup, but you should have a good idea of what you want to start with.

(5min) Prep for Workout

* Figure out the Prowler loading and have each person Push it for at least 50m to get a feel for it.


Metcon (AMRAP – Reps)


In teams of 3:

Station 1 (5min)

Find your 15 rep Max Thruster

Station 2 (5min)

Accumulate meters with a moderate Prowler Push

Station 3 (5min)

Accumulate meters on the Rower

* Each team member rotates through every 5min.
SCORING: For the whole team, add Thruster load + meters accumulated with Prowler Push + meters accumulated on the Rower. So, you will add your three scores together to make one score.


Metcon (Time)

For time:

500 double unders

– every minute perform 3 power cleans (BW/.75BW)
Goal is to finish under 10 minutes, but good times are around 7-8 minutes. Start with aggressive sets on the double unders and get as many reps in early as you can.