3/17/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Single Arm Dumbbell Squats (4 ea arm) (35/20)

5 Inch Worms

10 Box Jumps (24/20)
2 rounds

Weightlifting

Push Jerk (5-4-3-3-2-2-1)

15 min cap

Work to/Post Heavy Single

WOD 1

Metcon (Time)

Reps: 10-9-8-7-6-5-4-3-2-1

Deadlift (185/115)

Double Unders
For Time

WOD 2

Metcon (AMRAP – Reps)

5 Kettlebell Swings (55/35)

5 Burpee 2 Plate
AMRAP 4