9/18/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (Russian) (55/35)

10 Calorie Row

5 Burpees
3 Rounds

WOD 1

Metcon (Time)

10 Overhead Squats (95/55)

10 Wallballs (20/14) (10’/9′)
5 Rounds

For Time

12 Min Time Cap

WOD 2

Metcon (AMRAP – Reps)

10 GHD Sit-ups

10 Double Unders

10 Push-ups
AMRAP 10