9/28/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

5 Back Squats (75/45)

10 GHD Sit-ups
2 Rounds

WOD 1

Metcon (AMRAP – Reps)

Odd Min – 10 Back Squats (135/95)

Even Min – 8 Front Squat
EMOM 10

90 reps total

WOD 2

Metcon (AMRAP – Reps)

AMRAP 3

Bench Press (95/55)

Rest 1 min

AMRAP 3

Ring Dips

Rest 1 min

AMRAP 3

Devil Press (35/20)

Rest 1 min

AMRAP 3

Ground 2 Overhead (95/55)
AMRAP 15