BSW CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Chest 2 Bar
8 Wall Squats
11 Back/Hip Extensions
3 Rounds
WOD 1
Metcon (AMRAP – Reps)
10 Push Press (155/105)
10 Front/Side Raise
3 rounds
12 min cap
WOD 2
Metcon (AMRAP – Reps)
AMRAP 3
20 Air Squats
10 Hip/Back Extension
Rest 1 Min
AMRAP 3
10 Toes 2 Bar
10 Box Jumps (24/20)
Rest 1 Min
AMRAP 3
10 Push-up
10 Butterfly Sit-ups
AMRAP 11