BSW CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
15 Double Unders
15 Calorie Row
15 Calorie SkiErg
15 Calorie Assault Bike
2 rounds
WOD 1
Metcon (No Measure)
8 Front Squat (80% Body Weight)
10 Front/Side Raise
3 rounds
WOD 2
Metcon (Time)
30 Single Arm Russian Kettlebell Swings (15 ea arm) (55/35)
Right Arm Overhead Kettlebell Carry (Cone to Cone) (55/35)
30 Butterfly Sit-ups
Left Arm Overhead Kettlebell Carry (Cone to Cone) (55/35)
4 rounds
16 Min Cap