10/12/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Thrusters (45/35)

10 Alternating Box Step ups
3 rounds

WOD 1

Metcon (No Measure)

5 Hang Power Cleans (135/85)

5 Squat Clean (135/85)

20 Dumbbell Single Arm Tricep Extensions (10 ea arm)
3 Rounds

12 Min Cap

WOD 2

Metcon (AMRAP – Reps)

500m Row (1 Rep/10 meters) (50 Reps Total)

1.0 mile Assault Bike (1 Rep/10th of a mile) (10 Reps Total)

500m SkiErg (1 Rep/10 meters) (50 reps Total)
AMRAP 10

** If athlete is having to wait for a piece of machinery, the athlete can do Double Unders and add the Double Under reps to their total