BSW CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
250m Row
10 Back Squats (75/55)
10 Hip/Back Extensions
2 rounds
WOD 1
Metcon (No Measure)
10 Back Squat (80% BW)
20 Bent Over Single Arm DB Tricep Extension (10 ea arm)
3 rounds
12 min cap
WOD 2
Metcon (AMRAP – Reps)
3 Hang Power Cleans (115/75)
6 Front Squats
9 Push Press
AMRAP 15