12/1/20

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