1/12/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

7 Toes 2 Bar

10 GHD Sit-ups

2 rounds thru Hurdles
3 rounds

WOD 1

Metcon (No Measure)

10 Dumbbell Floor Press

20 Bent Over Dumbbell Rows (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

10 Deadlifts (155/105)

20 Double Unders

5 Front Squats (155/105)
AMRAP 12

WOD 3

Metcon (Time)

10 Overhead Squat (75/55)

10 Sumo Deadlift High Pulls
4 rounds