10/18/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Kettlebell Swings (Russian) (55/35)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

10 Bench Press (75% BW)

20 Dumbbell Tricep Extension (10 Ea Arm)
3 Rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

1 Min – Max Rep Wallball (20/14) (10’/9′)

1 Min – Max Rep SDLHP (75/55)

1 Min – Max Rep Ring Push ups

1 Min – Max Rep Hang Power Snatch (75/55)

1 Min – Max Calorie Row

1 Min Rest
17 Min