7/30/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Hand Release Push-ups

15 Butterfly Sit-ups

20 Alternating Jumping Lunges
2 rounds

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squat (135/105)

Even Min – 8 Front Squat (135/105
EMOM 10

90 Total Reps in Workout

Post reps completed

WOD 2

Metcon (Time)

4 Rounds

10 Thrusters (95/55)

15 Butterfly sit-ups

10 Overhead Squats (95/55)

15 Push-ups

50 Push Press (95/55)
For Time