11/22/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

20 Double Unders

15 Calorie Assault Bike
2 rounds

WOD 1

Metcon (No Measure)

8 Pause Back Squat (155/105)

6 Pause Front Squat (155/105)
5 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

AMRAP 5

1 Rope Climb

10 Box Jumps

2 min rest

AMRAP 5

10 Push-ups

10 Sit-ups

2 min rest

AMRAP 5

10 GHD-Sit-ups

20 Air Squats
AMRAP 19