11/18/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Plate Push (D&B)

5 Dumbbell Thrusters (35/20)

9 Wall Squats
3 rounds

WOD 1

Metcon (No Measure)

10 Strict Press (135/95)

20 Dumbbell Double Hand Tricep Extension
3 rounds

12 min cap

**Tricep Extension – Hole the head of one dumbbell with both hands above the head and perform the Tricep Extension.

WOD 2

Metcon (AMRAP – Reps)

5 Muscle ups

250m Row

10 Ring Push-ups

250m SkiErg

20 Overhead Med Ball Walking Lunges (20/14)
AMRAP 21