7/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

50 Single Arm Kettlebell Swings Right Arm (Russian) (55/35)

50 Single Arm Kettlebell Swings Left Arm (Russian) (55/35)

WOD 1

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Women

14# Wall-Ball, 9′ Target

SDLHP – 55 lb

Push-Press 55 lb