10/7/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats

10 Butterfly Sit-ups

10 Alternating Jumping Lunges

10 Jumping Jacks
3 rounds

WOD 1

Metcon (Time)

10 Back Squat (185/125)

10 Calorie Row
5 Rounds

10 min Cap

WOD 2

Metcon (AMRAP – Reps)

4 Snatch w/Overhead Squat (105/75)

8 Double Unders
EMOM 10

120 Reps Max

WOD 3

Metcon (Time)

80 Alternating Jump Lunges
2 min Cap

If athlete does not finish, post reps in Notes section