10/16/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

7 Wall Squats

9 Walking Lunges

11 Dumbbell Push Presses (35/20)
3 rounds

WOD 1

Metcon (No Measure)

8 Front Pause Squats (135/95)

25 Kettlebell Swings (55/35) (Russian)
3 Rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Hip/Back Extensions

20 Calorie Row

10 Pull-ups

20 Calorie SkiErg
AMRAP 21