2/9/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

20 Hand Release Push-ups

500m SkiErg
1 round

WOD 1

Metcon (Weight)

Reps: 10-8-6-4-2

Bench Press

(Start w/70% BW and increase weight as reps decrease)

Between each BP set

2 Rope Climbs

10 Hip/Back Extensions
15 min cap

Post Heaviest BP Weight

WOD 2

Metcon (AMRAP – Reps)

10 Overhead Squats (95/65)

16 Med Ball Overhead Walking Lunges (20/14)
AMRAP 5