3/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Clean Grip Deadlifts (95/65)

5 Hang Clean High Pulls

5 Hang Power Cleans

5 Front Squats
2 Rounds

WOD 1

Metcon (Weight)

Reps: 5-4-3-3-2-2-1

1 Clean

1 Front Squat
Work/post heavy single clean

Squat Clean does not count for the front squat. Front squat must start from full extended position.

WOD 2

Metcon (Time)

“Nancy’s Short”

400m run

15 Overhead squats (95/65)
2 rounds

WOD 3

Metcon (AMRAP – Reps)

10 Sumo Deadlift High Pulls

5 Toe 2 Bar
AMRAP 4