BSW CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
6 Kettlebell Hang Snatches (3 ea arm)
6 Bend & Thrust
EMOM 5
WOD 1
Metcon (No Measure)
10 Dumbbell Floor Press (2 dumbbells simultaneously)
20 Dumbbell Tricep Extension (1 DB/Both Hands)
3 rounds
12 min cap
WOD 2
Metcon (AMRAP – Reps)
AMRAP 4
Max Calorie Row
1 min Rest
AMRAP 4
Max Calorie SkiErg
1 min Rest
AMRAP 4
Max Calorie Assault Bike
1 min Rest
AMRAP 4
Max rep Double Unders
1 min rest
AMRAP 20