10/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats
EMOM 5

WOD 1

Metcon (No Measure)

10 Push Press (155/105)

20 Alternating Dumbbell Curls
3 rounds

12 min Cap

WOD 2

Metcon (Time)

Buy in: 400m run

2 rounds

20 Kettlebell Swings (70/55) (Russian)

20 Calorie Row

20 Kettlebell Swings

20 Calorie SkiErg

20 Kettlebell Swings

20 Calorie Assault Bike

Buy out: 10 Push-ups
For Time