10/23/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

5 Handstand Push-ups
EMOM 5

WOD 1

Metcon (No Measure)

10 Strict Press (135/85)

12 Toes 2 Bar (Do Toes 2 Bar 3 Reps at a time)
3 Rounds

12 min cap

** This is not a speed workout. Athletes should work on form for both movements in this workout.

WOD 2

Metcon (AMRAP – Reps)

8 Thrusters (95/55)

10 Row (Calories)

12 GHD Sit-ups
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

5 Wallballs (20/14) (10’/9′)

10 Double Unders
AMRAP 4