1/3/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

10 Toes 2 Bar

10 Calorie Row
2 rounds

WOD 1

Metcon (No Measure)

10 Bench Press (75% BW)

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

4 Muscle-ups

10 Deadlift (BW)

10 Alternating Pistols
AMRAP 10

WOD 3

Metcon (AMRAP – Reps)

1 min – Max rep Push-ups

30 Second Rest

1 min – Max rep Sit-ups
AMRAP 2:30