BSW Crossfit
200m Row
200m SkiErg
.3 mile Assault Bike
2 rounds
8 Sumo Deadlifts (80% BW)
10 Front/Side Raises
3 rounds
12 min cap
Reps: 21-15-9
Overhead Squats (95/65)
Pull-ups
For Time
10 Thrusters (75/55)
10 Overhead Barbell Walking Lunge (75/55)
10 Upright Rows (75/55)
2 rounds
15 min cap
Work to Heavy Single
10 SDHP (75/55)
5 Wallballs (20/14) (10’/9′)
AMRAP 8
5 Toes 2 Bar
8 Wall Squats
11 GHD Sit-ups
3 rounds
12 min cap
Odd Min – 10 Back Squat (135/95)
Even Min – 8 Front Squat
EMOM 10
1 Min – Max Rep Push Press (75/55)
1 Min – Max Rep Box Jump (20″)
1 Min – Mat Rep Calorie Row
1 Min Rest
3 rounds
20 Alternating Single Arm KB Swing (35/20)
7 Toes 2 Bar
3 rounds
20 Alternating Floor Press
20 Alternating Hammer Curls
3 rounds
12 min cap
200m run
10 Toes 2 Bar
4 rounds
10 min cap
10 KB Swing (Russian) (55/35)
5 Bend & Thrust
EMOM 5
6 Hang Clean & Jerk (185/125)
20 Alternating DB Upright Rows
3 rounds
12 min cap
AMRAP 5
10 Air Squats
10 Box Jumps (24/20)
10 Jumping Jacks
1 min rest
AMRAP 5
10 GHD Sit-ups
10 Push-ups
10 Butterfly Sit-ups
1 min rest
AMRAP 5
10 Toes 2 Bar
10 Handstand Push-ups
1 Rope Climb
AMRAP 17
Post Total Reps to Computer
200m run
10 Burpees
2 rounds
5 Hang Clean High Pulls (Athlete’s Choice)
3 Squat Cleans
20 DB Tricep Extensions (1 DB/2 Hands)
3 rounds
12 min cap
Reps: 10-9-8-7-6-5-4-3-2-1
KB Swing (American) (70/55)
Burpee Box Over (24/20)
Calorie Row
For Time
10 Push-ups
15 Alternating Jump Lunges
20 Jumping Jacks
3 rounds
10 DB Bench Press
20 Alternating Supination Curls
3 rounds
12 min cap
1000m Row
50 Thrusters (95/65)
1000m SkiErg
For Time
5 Toes 2 Bar
150m SkiErg
10 Alternating Jump Lunges
3 rounds
Buy-In: 200m Run
5 rounds
5 Devil Press (50/35)
5 Muscle Ups
5 Calorie Row
5 Push Presses (155/105)
5 Ring Dips
5 Calorie SkiErg
5 Hang Cleans (155/105)
5 Hip/Back Extensions
5 Calorie Assault Bike
Time
5 pull-ups
150m row
10 GHD Sit-ups
3 rounds
8 Pause Back Squats (185/125)
10 Front/Side Raise
3 rounds
12 min cap
EMOM 5 (55 Reps Total)
1 Rope Climb
100m SkiErg
1 min Rest
EMOM 5 (115 Reps Total)
8 Calorie Assault Bike
15 Jumping Jacks
1 min Rest
EMOM 5 (75 Reps Total)
100m Row
5 Handstand Push-up
AMRAP 17
200m Row
200m SkiErg
.3 Mile Assault Bike
2 rounds
8 Ground 2 Overhead (Athlete’s Choice)
20 Alternating Single Arm DB Upright Row
3 rounds
12 min cap
0 to 4 min – Max Rep SDLHP (75/55)
4 to 8 min – Max Rep Alternating Jump Lunge
8 to 10 min – Max Rep Push Press (75/55)
AMRAP 10