12/3/20

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