BSW Crossfit
100m Row
5 Toes 2 Bar
EMOM 5
100 Med Ball Sit-ups (20/14)
100 Push Press (95/65)
100 GHD Sit-ups
100 Kettlebell Swings (70/55)
100 Hand Release Push-ups
100 Wall Balls
Partner WOD
5 Toes 2 Bar
5 Thrusters (75/45)
EMOM 8
1 Min – Max Rep Pull-ups
1 Min Rest
1 Min – Max Calorie Row
1 Min Rest
1 Min Burpee 2 Plate
1 Min Rest
1 Min Double Unders
1 Min Rest
2 rounds
AMRAP 15
Post total Reps
5 Toes 2 Bar
5 Thrusters (75/45)
5 Rounds
2000m Row
2 mile Assault Bike
1 Mile Run
For Time
10 Calorie Assault Bike
100m Row
10 Overhead Dumbbell Single Arm Walking Lunge (35/20) (5 ea arm)
10 Toes 2 Bar
2 Rounds
10 Min to get heavy single Bench Press
61 Sit-ups
51 Snatches (75/45)
41 Burpee 2 Plate
31 Strict Press (75/45)
21 Pull-ups
For Time
125m Row
10 Toes 2 Bar
10 Overhead Med Ball Walking Lunges (20/14)
2 rounds
10 Overhead Squats (95/65)
12 Box Jumps (24/20)
14 Push Press (95/65)
16 Double Unders
AMRAP 21
5 Pull-ups
5 Handstand Push-ups
EMOM 5
12 Min Cap
Post heaviest Deadlift
5 Complex – 1 Clean + 1 Front Squat + 1 Push Jerk (135/95)
20 Walking Lunges
AMRAP 15
6 Single Arm Kettlebell Clean & Press (3 ea arm) (55/35)
3 Chest 2 Bar
EMOM 5
Max Rep Air Squats
Tabata Time
Reps: 3-6-9-12-15-18-etc…
Decline Push-ups (24/20)
Double Unders
AMRAP 10
50 Calories on the Assault Bike
**At the top of every minute Row 100m
For Time
250m Row
20 Toes 2 Bar
2 rounds
15 Thrusters (75/45)
1 Rope Climb
15 Hip/Back Extensions
15 Calorie Assault Bike
AMRAP 21
5 Plate Thrusters (45/25)
7 Bend & Thrust
EMOM 5
EMOM 5
20 GHD Sit-ups
10 Ring Dips
10 Handstand Push-ups
AMRAP 15
6 Toes 2 Bar
5 Handstand Push-ups
EMOM 5
Reps: 21-15-9
Assault Bike Calories
Sumo Deadlift High Pulls (95/65)
Double Unders
For Time
10 Min Cap
11 Kettlebell Swings (Am) (70/55)
10 Wallballs (20/14)(10’/9′)
10 Rounds