1/7/21

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