7/24/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Alternating Single Arm Kettlebell Swings (55/35)

5 Chest 2 Bar

10 Air Squats
2 Rounds

Weightlifting

Bench Press (2-2-2-2-2-1-1-1-1)

12 min cap

Work to heavy single Bench Press

Reps can be altered

Post heaviest BP

Athletes can work in pairs but need to work quickly

WOD 1

Metcon (AMRAP – Reps)

5 Clean & Jerk (165/115)

5 Front Squat (165/115)
AMRAP 10

WOD 2

Metcon (AMRAP – Reps)

10 Strict Press (95/65)

10 Double Unders
AMRAP 4