BSW CrossFit – CrossFit


Warm-up (No Measure)

26 Alternating Single Arm Kettlebell Swings (35/20)

5 Chest 2 Bar
3 rounds


Metcon (No Measure)

10 Pause at the bottom Bench Press (135/75)

20 Seated Alternating Supinated Curls
12 min cap

Bench Press – At the bottom of the lift (bar toward chest) pause for a 1002 count then push the bar to the point where arms are fully extended.

Supinated Curls – Start with palms facing the side of the leg, as the athlete curls the DB up, the wrist rotates to where the athletes palm is facing the chest at the top of the movement


Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Wallball – (20/14) (10’/9′)

Barbell – 55 lbs

Box Jumps – 20″ for Men & Women