9/15/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (Russian)(55/35)

20 Goblet Squats (55/35)
4 Rounds

WOD 1

Metcon (Time)

200m run

10 Ring Dips
2 rounds

For Time

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

10 Double Unders

10 Pull-ups

2 Min Rest

AMRAP 5

10 Hip/Back Extensions

10 Calorie Assault Bike

2 Min Rest

AMRAP 5

10 Calorie SkiErg

10 Butterfly Sit-ups
AMRAP 19