10/15/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Kettlebell Swings (55/35)

20 Alternating Jump Lunges
3 rounds

WOD 1

Metcon (No Measure)

10 Overhead Pause Squats (115/75)

20 Alternating Single Arm Lateral Plate Raises (5#/2 1/2#)
12 min cap

Pause 2 sec in the bottom of the Overhead Squat.

Use 5# and 2 1/2# plates for alternating single arm lateral raises.

WOD 2

Metcon (Time)

Reps: 20-16-12-8-4

GHD Sit-ups

Push-ups

Athlete will do 2 Rope Climbs before each new round.
For time

WOD 3

Metcon (AMRAP – Reps)

Max Rep Muscle Ups
AMRAP 4