12/2/20

BSW CrossFit – CrossFit

Weightlifting

Warm-up (No Measure)

10 Overhead barbell Walking Lunges (45/35)

10 Barbell Thrusters (45/35)

10 Barbell Upright Rows (45/35)
3 rounds

WOD 1

Metcon (No Measure)

20 Alternating Dumbbell Floor Press

20 Alternating Supination Curls
3 rounds

WOD 2

Metcon (AMRAP – Reps)

250m Row (25 Reps)

1 Rope Climb

15 Push-ups

20 Air Squats

250m SkiErg (25 Reps)
AMRAP 15