BSW Crossfit
250m Row
10 Back Squats (75/55)
10 Hip/Back Extensions
2 rounds
10 Back Squat (80% BW)
20 Bent Over Single Arm DB Tricep Extension (10 ea arm)
3 rounds
12 min cap
3 Hang Power Cleans (115/75)
6 Front Squats
9 Push Press
AMRAP 15
250m Row
250m SkiErg
10 Calorie Assault Bike
2 rounds
8 Bench Press (Weight Athletes Choice)
20 Bent Over DB Row (10 ea arm)
3 rounds
12 min cap
5 Deadlift (250/165)
10 Ring Push-ups
15 Air Squats
AMRAP 10
Max Rep Handstand Push-ups
AMRAP 2
8 Single Arm DB Squats (4 each arm)
8 Toes 2 Bar
8 Air Squat Jumps
3 rounds
8 Strict Press (115/85)
20 Alternating Hammer Curls
3 rounds
12 min cap
50 Calorie Row
50 Calorie SkiErg
50 Calorie Assault Bike
50 Double Unders
For Time
10 Thrusters (45/35)
10 Overhead Barbell Walking Lunge
10 Upright Rows
3 rounds
10 Alternating Kettlebell Ground 2 Overhead (55/35)
20 Box Step-ups (24/20)
30 Second Wall Sit (45/25)
For Time
8 rounds
20 Alternating Single Arm Kettlebell Swings (35/20)
5 Pull-ups
3 rounds
AMRAP 5
10 GHD Sit-up
10 Calorie Assault Bike
2 min rest
AMRAP 5
10 Toes 2 Bar
10 Calorie Row
2 min Rest
AMRAP 5
5 Muscle ups
10 Double Unders
AMRAP 19
Max Rep Kettlebell Swings (70/55) (Russian)
AMRAP 4
250m Row
10 Toes 2 Bar
3 rounds
Odd Min – 10 Back Squat (135/95)
Even Min – 8 Front Squat (135/95)
EMOM 10
90 total reps possible
10 Strict Press (75/55)
10 Sumo Deadlift High Pulls
10 Hang Power Snatches
10 Overhead Squats
10 Ground 2 Overhead
AMRAP 21
10 Kettlebell Swings (55/35)
6 Bend & Thrust
EMOM 5
10 Push Press (135/95)
20 Alternating Supination Curls
3 rounds
12 min cap
13/10 Calorie Assault Bike/SkiErg (Alternate ea round)
7 Push Jerks (155/110)
11 Box Jumps (24/20)
4 rounds
For Time
5 Chest 2 Bar
8 Wall Squats
11 GHD Sit-ups
3 rounds
5 Hang Clean High Pulls (155/105)
5 Hang Power Cleans
10 Front/Side Raises
3 rounds
12 min cap
5-10-15-20-15 Calorie Row
10-20-30-40-50 Wall Balls (20/14) (10’/9′)
AMRAP 20
20 Alternating Single Arm Kettlebell Swings (35/20)
250m Row or SkiErg
3 rounds
50 Rounds for Time:
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand
5 Chest 2 Bar
8 DB Push Press
11 Assault Bike/SkiErg Calories
3 rounds
20 Alternating DB Floor Press
20 Single DB Tricep Extensions
3 rounds
12 min cap
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
35 lb bar for ladies