4/5/21

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 Deadlifts (95/65)

5 Chest 2 Bar

10 Calorie Row
3 rounds

WOD 1

Metcon (No Measure)

8 Deadlifts (Bodyweight)

20 Bent over DB Rows (10 ea arm)
3 rounds

12 min cap

WOD 2

Metcon (AMRAP – Reps)

5 Complexes – Deadlift, Hang Clean, Front Squat, Push Press (115/85)

25 Alternating Jump Lunges

10 Wallballs (20/14) (10’/9′)
AMRAP 21

**Squat Cleans are not allowed, Thrusters are not allowed