BSW Crossfit
200m Run
10 Burpees
2 rounds
8 Body weight Deadlifts
20 Alternating DB upright rows
3 rounds
12 min cap
10 Sumo Deadlift High Pulls (95/65)
5 Muscle ups
AMRAP 8
10 Ground 2 Overhead (75/55)
10 Hip/Back Extensions
AMRAP 8
5 Pull-ups
10 DB Push Presses
15 GHD Sit-ups
3 rounds
20 Alternating DB Bench Press
20 DB Tricep Extensions (1 DB/2 hands)
3 rounds
12 min cap
200m run (20 Reps)
500m row (50 Reps)
200m run (20 Reps)
500m SkiErg (50 Reps)
200m run (20 Reps)
.5 mile Assault Bike (50 Reps)
200m run (20 Reps)
50 Double Unders (50 Reps)
AMRAP 21
20 Alternating Single Arm KB Swing (35/25)
10 Toes 2 Bar
3 rounds
Odd Min – 10 Back Squat (135/95)
Even Min – 8 Front Squat
EMOM 10
90 Reps Possible
Buy In: 20 Devil Press (50/35)
4 rounds
10 Single Arm Overhead KB Walking Lunge (55/35)
10 Calorie SkiErg/Assault Bike
10 Ring Push-ups
Buy Out: 20 Devil Press (50/35)
5 Pull-ups
8 Wall Squats
11 GHD Sit-ups
3 rounds
5 Hang Cleans (155/105)
3 Push-Jerks
20 Hammer Curls
3 rounds
12 min cap
3 Snatch Grip Deadlifts (95/65)
3 Hang Power Snatch
3 Overhead Squats
EMOM 15
135 reps possible
20 Alternating Single Arm KB Swing (35/25)
7 Toes 2 Bar
3 rounds
3 Hang Clean High Pulls (165/125)
3 Hang Squat Cleans
10 Front/Side Raise
3 rounds
12 min cap
10 Thrusters (75/55)
15 Double Unders
10 Burpee over Bar
AMRAP 10
20 Air Squats
5 Chest 2 Bar
10 Push-ups
3 rounds
10 Strict Press (115/85)
20 Bent Over DB Rows (10 ea arm)
3 rounds
12 min cap
200m run
1 Rope Climb
15 Butterfly Sit-ups
1 Rope Climb
3 rounds
For time
250m row
6 Back Squats (75/55)
6 Alternating weighted Lunges (75/55)
2 rounds
10 Box Back Squats (BW)
20 DB Tricep Extensions (1 DB/2 Hands)
3 rounds
12 min cap
100 Push ups
80 GHD Sit-ups
60 Jumping Jacks
40 Toes 2 Bar
20 Pull-ups
10 Handstand Push-ups
For Time
10 Push-ups
15 Butterfly Sit-ups
20 Jumping Jacks
3 rounds
20 Alternating DB Floor Press
10 Front/Side Raises
3 rounds
12 min cap
1 min – Max Air Squat
1 min – Max Calorie Row
1 min – Max KB Swing (Russian) (55/35)
1 min – Max Box Jump (20″)
1 min – Push Press (75/55)
1 min Rest
AMRAP 17
3 rounds
5 Toes 2 Bar
10 Back Squats (75/55)
15 GHD Sit-ups
3 rounds
12 min cap
10 Front Box Squats (185/135)
10 Alternating Supination Curls
10 Alternating Hammer Curls
3 rounds
10 Wallballs (20/14)(10’/9′)
200m Row
5 Push Press (155/105)
5 rounds
10 Kettlebell Swings (Russian) (55/35)
5 Bend & Thrust
EMOM 5
5 Hang Snatch High Pulls (135/105)
3 Overhead Squats
20 Alternating Supination Curls
3 rounds
12 min cap
10 Wallballs (20/14) (10’/9′)
20 Jumping Jacks
30 Double Unders
AMRAP 10
8 Devil Presses (50/35)
3 Muscle Ups
3 rounds