9/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Jumping Lunges

15 Air Squats

10 Butterfly Sit-ups
2 rounds

WOD 1

Metcon (AMRAP – Reps)

10 Back Squats (135/95)
EMOM 10

Total Reps for workout 100

WOD 2

Metcon (Time)

100 Kettlebell Swings (Russian) (55/35)

3 rounds

10 Thrusters (75/45)

10 Calorie Assault Bike

10 Wall Balls (20/14) (10’/9′)

10 Calorie SkiErg

100 Kettlebell Swings (Russian) (55/35)
For time