10/14/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Sumo Deadlift High Pulls (75/55)

10 Push-ups

100m Row
3 rounds

WOD 1

Metcon (No Measure)

10 Strict Press (115/75)

20 Plate Tricep Extensions (45/25)
3 rounds

12 min Cap

WOD 2

Metcon (AMRAP – Reps)

.5 Mile Assault Bike (5 Reps)

10 Box Jumps (20″)

500m SkiErg (50 Reps)
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Push Jerk (155/105)
AMRAP 4