11/12/20

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 Back Squat (80% BW)

20 Alternating Dumbbell Curls
12 min cap

3 rounds

WOD 2

Metcon (AMRAP – Reps)

30 Double unders

20 Calorie Row

30 Double Unders

20 Calorie SkiErg

30 Double Unders

20 Calorie Assault Bike
AMRAP 21