10/11/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Alternating Single Arm Kettlebell Swings (Russian) (35/20)

10 Overhead Single Arm Overhead Kettlebell Walking Lunges (5 ea arm ) (35/20)
3 rounds

WOD 1

Metcon (Weight)

8 Bottom Pause Back Squats (70% BW) (2 sec pause @ bottom)

20 Alternating Dumbbell Hammer Curls
3 rounds

12 Min Cap

Post Back Squat Weight

WOD 2

Metcon (Time)

5 Calorie Row

5 Cleans (135/85)

5 Toes 2 Bar

5 Double Unders

5 Handstand Push-ups
5 rounds