11/11/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Box Step up and overs

1 Plate Push

10 Single Arm Kettlebell Thrusters (5 ea arm) (35/20)
3 rounds

WOD 1

Metcon (No Measure)

5 Power Snatches (115/75)

5 Squat Snatches

20 Single Arm Bent Over Dumbbell Rows (10 ea arm)
12 min Cap

3 rounds

WOD 2

Metcon (AMRAP – Reps)

20 Kettlebell Swing (70/55) (Russian)

10 Box Jumps (24/20)
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Double Unders
AMRAP 4

** Athletes and coaches should take time to review and practice DU’s before doing the WOD.