3/29/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Single Arm Kettlebell Push Press (55/35) (4 ea arm)

6 Bend & Thrust
EMOM 5

WOD 1

Metcon (AMRAP – Reps)

10 Kettlebell Swings (Russian) (55/35)

8 Devil Presses (50/35)

10 Kettlebell Sumo Deadlift High Pulls (55/35) (Use 1 KB)
AMRAP 15

WOD 2

Metcon (No Measure)

5 Complexes consisting of

1 Deadlift

1 Clean

1 Hang Clean

1 Shoulder to Overhead (Push Press, Push Jerk or Split Jerk)

20 Supination Curls
Rx Complex Weight – 185/125

3 rounds