1/31/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 DB Thrusters (35/20)

10 Wallballs (20/14) (10’/9′)

15 Walking Lunges

1 Side Hurdle Jump Right (1 time through)

1 Side Hurdle Jump Left (1 time through)
**Side Hurdle Jump, Facing Mirrors one time through. Side Hurdle Jump, Facing Wall, opposite Mirrors, one time through.

WOD 1

Metcon (No Measure)

10 Front Squat (155/105)

20 Alternating Supination Curls
3 rounds

12 min cap

WOD 1

Metcon (AMRAP – Reps)

AMRAP 5

5 Handstand Pushups

10 Calorie Row

Rest 1 min

AMRAP 5

5 Muscle Ups

10 Calorie SkiErg

Rest 1 min

10 Push-ups

10 Calorie Assault Bike
AMRAP 17