2/19/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 min SkiErg

30 sec Rest

1 min Wallball (20/14) (10’/9′)

30 sec Rest

1 min Plank (on elbows

30 sec Rest
2 rounds

WOD 1

Metcon (Time)

“Dirty Thirty”

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lb) (American)

30 Lunges

30 Knees-to-Elbows

30 Push Presses (45/35 lb)

30 Back Extensions

30 Wall Ball Shots (20/14 lb) (10’/9′)

30 Burpees

30 Double-Unders
30 min Time Cap

– Score is time it take to complete all 300 Reps

– If athlete does not finish, post total reps in “Notes” section