11/13/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Hang Kettlebell Snatches (55/35) (4 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

5 Pause Squat Cleans (165/115)

20 Bar Tricep Extensions
12 min cap

3 rounds

** Pause 1002 count in squat on the squat clean.

** Athlete can use the bar or bar with weight on tricep extension

WOD 2

Metcon (AMRAP – Reps)

10 Devil Press (35/20)

10 Calorie Row
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

Max Rep Ground 2 Overhead (115/75)
6 min cap