10/25/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Hanging Kettlebell Snatch (55/35) (4 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

8 Pause Front Squats (155/115)

20 Single Arm Tricep Extensions (10 ea arm)
12 Min Cap

WOD 2

Metcon (AMRAP – Reps)

5 Thrusters (95/65)

5 Sumo Deadlift High Pulls

5 Ground 2 Overhead
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Push Jerk (155/105)
AMRAP 4