BSW Crossfit
5 Chest 2 Bar
5 Back Squats (75/45)
10 GHD Sit-ups
2 Rounds
Odd Min – 10 Back Squats (135/95)
Even Min – 8 Front Squat
EMOM 10
90 reps total
AMRAP 3
Bench Press (95/55)
Rest 1 min
AMRAP 3
Ring Dips
Rest 1 min
AMRAP 3
Devil Press (35/20)
Rest 1 min
AMRAP 3
Ground 2 Overhead (95/55)
AMRAP 15
200m run
20 Hand release push-ups
2 rounds
1 Mile Run
50 Double Unders
50 Calorie SkiErg
50 Calorie Assault Bike
1000m row
For Time
200m run
10 Burpees
2 rounds
2 Muscle-ups
4 Handstand Push-ups
8 Box Jumps
AMRAP 21
2000m Row
For Time
250m Row
20 Double Unders
20 Calorie Assault Bike
2 rounds
10 Kettlebell Swings (Russian) (55/35)
2 Push Presses (135/85)
15 Kettlebell Swings
3 Push Presses
25 Kettlebell Swings
5 Push Presses
50 Kettlebell Swings
5 rounds
8 Hang Snatch (35/20) (4 ea arm)
6 Bend & Thrust
EMOM 5
4 Pull-ups
4 Hang Clean & Jerk (155/205)
4 Toes 2 Bar
4 Calorie Bike/Row/Erg
AMRAP 21
4 Chest 2 Bar
7 Wall Squats
10 GHD Sit-ups
2 rounds
8 min Cap
Work to heavy single
20 Calorie Row
5 Snatches (115/75)
AMRAP 15
1 Mile Run
Max rep Air Squat
Tabata Time
1 Rope Climb
10 Burpee 2 Plate
10 Butterfly Sit-ups
10 Rounds
20 Kettlebell Swings (Russian) (55/35)
10 Calorie Row
5 Burpees
3 Rounds
10 Overhead Squats (95/55)
10 Wallballs (20/14) (10’/9′)
5 Rounds
For Time
12 Min Time Cap
10 GHD Sit-ups
10 Double Unders
10 Push-ups
AMRAP 10
10 Butterfly Sit-ups
15 Push-ups
20 Jumping Jacks
3 rounds
50 Bench Press (115/75)
40 Walking Lunges (Body Weight)
30 Ground 2 Overhead (115/75)
For Time
5 Front Squats (95/55)
10 Overhead Squats
15 Power Snatches
AMRAP 8
25 Alternating Single Arm Kettlebell Swings (35/20)
10 Burpees
10 Double Unders
4 rounds
8 Min Cap
Work to heavy single
12 Deadlifts (135/95)
9 Push Jerks
6 Back Sqauts
5 rounds
5 Muscle ups
10 Double Unders
AMRAP 4