9/16/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Alternating Single Arm Kettlebell Swings (35/20)

10 Burpees

10 Double Unders
4 rounds

Weightlifting

Clean (1-1-1-1-1-1-1)

8 Min Cap

Work to heavy single

WOD 1

Metcon (Time)

12 Deadlifts (135/95)

9 Push Jerks

6 Back Sqauts
5 rounds

WOD 2

Metcon (AMRAP – Reps)

5 Muscle ups

10 Double Unders
AMRAP 4