10/8/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Alternating Single Arm Kettlebell Swings (35/20)

8 Toes 2 Bar
3 Rounds

WOD 1

Metcon (Time)

200m Run

10 Push Jerks (135/85)

5 Muscle-ups
2 rounds

8 min Cap

WOD 2

Metcon (Time)

Partner WOD

Buy-in: 3 mile Assault Bike

100 Floor Press (115/75)

100 Overhead Med Ball Walking Lunges (20/14)

Buy-out: 100 Calorie SkiErg
21 min cap