BSW CrossFit – CrossFit
Warm-up
1000m Row (Time)
Max Effort 1000m Row
WOD 1
Metcon (No Measure)
6 Clean & Jerk (155/95)
21 Bent Over Dumbbell Rows (11 right/10 Left – 10 Right/11 Left – 11 Right/10 Left
12 min Cap
WOD 2
Metcon (Time)
3 Push Press (155/100)
11 Calorie SkiErig/Assault Bike (alternate)
20 GHD Sit-ups
20 Toes 2 Bar
3 Rounds
For time