2/17/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Calorie Row

1 Prowler Push (D&B) (95/50)

10 Double Unders

1 Prowler Push

10 Calorie SkiErg

1 Prowler Push

10 Calorie Assault Bike

1 Prowler Push
1 round

WOD 1

Metcon (AMRAP – Reps)

Max Rep Air Squats
Tabata Time

WOD 2

Metcon (Time)

10 Pull-ups

1 Rope Climb

10 Ring Dips

1 Rope Climb

10 Hip/Back Extensions

1 Rope Climb
3 rounds

WOD 3

Metcon (Time)

49 Burpee 2 Plate
For Time