11/16/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Single Arm Kettlebell Snatches (55/35) (4 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (No Measure)

10 Front Squat (80% BW)

20 Seated Alternating Hammer Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

Max Rep Air Squat
Tabata Time

WOD 3

Metcon (AMRAP – Reps)

1 Rope Climb

5 Chest 2 Bar

10 Back/Hip Extensions

15 Hand Release Push-ups

20 Butter Fly Sit-ups
AMRAP 15

51 reps per round