9/21/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Chest 2 Bar

7 Wall Squats

10 GHD Sit-ups
2 rounds

Weightlifting

Snatch Grip Deadlift (1-1-1-1-1-1-1)

8 min Cap

Work to heavy single

WOD 1

Metcon (AMRAP – Reps)

20 Calorie Row

5 Snatches (115/75)
AMRAP 15