BSW CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Barbell Overhead Squats
10 Good Mornings with Barbell Behind Neck
10 Barbell behind Neck Reverse Lunges
3 rounds
WOD 1
Metcon (No Measure)
7 Deadlift (275/155)
20 Dumbbell Tricep Extension (1 Dumbbell/both hands)
3 rounds
12 min cap
WOD 2
Metcon (AMRAP – Reps)
9 Toes 2 Bar
12 Calorie Row
9 Shoulder 2 Overheads (95/65)
12 Box Jump Overs
AMRAP 21