6/19/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Single Arm Overhead Dumbbell Squats (5 ea arm) (35/20)

10 Wall Squats

10 GHD Sit-ups
3 rounds

Weightlifting

Push Press (5-4-3-3-2-2-1)

12 Min Cap

Post Heavy Single

WOD 1

Metcon (Time)

5 Squat Cleans (155/105)

10 Kettlebell Swings (Russian) (70/55)
5 rounds for time