1/21/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

8 Wall Squats

11 GHD Sit-ups
3 rounds

WOD 1

Metcon (No Measure)

Max Rep Bench Press (60% BW)

20 DB Tricep Extension (1 DB/2 Hands)
3 rounds

Athlete is done with BP when they have to put the bar on the rack.

WOD 2

Metcon (Time)

Reps: 20-16-12-8-4

Burpee 2 Plate

Double Unders
For time

WOD 3

Metcon (AMRAP – Reps)

1 Rope Climb

5 Handstand Push-ups
AMRAP 4