10/26/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

8 Pause Back Squats (90% Body Weight)

20 Alternating Dumbbell Curls (10 ea arm)
12 min Cap

WOD 2

Metcon (Time)

Reps: 20 – 15 – 10 – 5

Air Squats

Calorie Row

Burpee 2 Plate

Calorie Assault Bike or SkiErg
For Time