BSW CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
250m Row
10 Calorie SkiErg
10 Calorie Assault Bike
2 rounds
WOD 1
Metcon (No Measure)
8 Snatch High Pull (115/75)
9 Toes 2 Bar (Athlete should do 3 reps and then come down from the bar and then do another 3 drop then another 3)
12 min Cap
()
WOD 2
Metcon (AMRAP – Reps)
5 Overhead Squats (135/85)
10 Wallballs (20/14) (10’/9′)
10 Hang Power Cleans (135/85)
AMRAP 10
WOD 3
Metcon (AMRAP – Reps)
10 Strict Press
10 Double Unders
AMRAP 4