10/13/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

8 Wall Squats

11 GHD Sit-ups

WOD 1

Metcon (No Measure)

10 Bottom Pause Thrusters (3 sec pause at bottom) (95/65)

20 Alternating Supinated Curls
3 rounds

**Supinated Curls – Start with arms at side with palms-in (Neutral) grip rather than palms-up, supinate during the curl to the palms-up position. The twist allows the athlete to take their bicep through the full range of motion.

WOD 2

Metcon (AMRAP – Reps)

200m Run (1 rep/10 meters) (20 reps total)

8 Deadlifts (225/155)

20 Double Unders
AMRAP 21