10/6/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Double Unders

15 Calorie Row
2 Rounds

WOD 1

Metcon (AMRAP – Reps)

AMRAP 3

10 Hip/Back Extensions

10 Hand Release Push-ups

Rest 2 Min

AMRAP 3

10 Pull-ups

10 Handstand Push-ups

Rest 2 Min

AMRAP 3

10 Air Squats

10 Bar Dips
AMRAP 13

WOD 2

Metcon (AMRAP – Reps)

5 Strict Press (65/35)

10 Double Unders

5 Thruster (65/35)
EMOM 10

200 Reps Max